Protein is essential for building and repairing muscle, but how much you need depends on activity, age, and body weight. For a typical sedentary adult, the minimum daily intake is about 0.8 grams per kilogram of body weight. So, a Thai weighing 60 kilograms would aim for around 48 grams daily—roughly the amount in a serving of grilled chicken or a combination of eggs and tofu. This baseline helps prevent muscle loss; anyone pursuing gains from resistance training will require more.
Recent analyses suggest an optimal range for muscle growth: 1.2 to 1.6 grams per kilogram per day when paired with regular strength work. For a 60-kilogram Thai adult, that equates to about 72–96 grams daily. Some individuals, including older adults, may benefit from higher intakes, but the payoff beyond roughly 2 grams per kilogram tends to level off. Experts warn that excess protein, beyond the necessary amount, is often stored as fat and may put unnecessary strain on kidneys.
Health professionals echo this guidance. A senior dietitian from a leading U.S. university notes that most people already meet basic needs, but sustained strength gains come from 1.2–1.6 g/kg paired with resistance training. Another sports dietitian adds a practical tip: aim for 20–30 grams of protein per meal, evenly distributed throughout the day.
Source matters as well. New research from 2025 challenges the notion that animal protein is superior for muscle gain. When total protein intake is matched, plant and animal sources can support similar muscle growth after resistance exercise. This aligns with Thailand’s shift toward plant-based options, driven by health and sustainability concerns. A recent Thai survey found growing interest in plant-based proteins such as soy, with many Thais planning to reduce meat consumption in the near term.
Soy, pea protein, and legumes are increasingly popular in Thailand. To ensure a complete amino acid profile, combine plant foods—for example, rice with beans—to achieve a full set of essential amino acids. Experts caution against relying on expensive supplements. Protein powders can be convenient for some athletes or busy professionals, but for most people they should supplement rather than replace whole foods.
Older adults face a slightly higher need due to aging muscle. Experts recommend targeting up to 1 gram per kilogram of body weight to help prevent frailty. Adequate protein also supports weight management by promoting fullness when paired with balanced carbohydrates and healthy fats. In Thailand, rising rates of overweight and obesity reinforce the value of protein as part of a sustainable eating pattern.
Importantly, protein works in concert with exercise. A higher protein intake without regular resistance training yields limited results. Consistent strength workouts drive muscle remodeling and growth over time.
Thai cultural context matters. Traditional Thai cuisine centers on rice, vegetables, fish or pork, eggs, and tofu. Plant-based proteins are increasingly integrated into dishes such as chicken rice variations, Thai omelets, and curries featuring soy, beans, and mushrooms. Studies show Thai consumers view soy and plant proteins favorably, reflecting a broader regional openness to diverse protein sources.
For balanced, practical guidance, consider these takeaways:
- Calculate your needs by weight and activity level (roughly 1.2–1.6 g/kg for active individuals).
- Include a principal protein source in most meals; mix plant options if you follow a vegetarian or vegan pattern.
- Balance protein with whole grains, vegetables, and healthy fats in line with Thai culinary traditions.
- Use protein powders sparingly and rely on whole foods for the majority of your protein.
- Pair protein intake with regular resistance training for meaningful gains.
- Consult a healthcare provider or sports nutritionist if you have kidney disease or other health concerns.
- Encourage family members across generations to maintain adequate protein for lifelong strength.
In Thailand’s markets and kitchens, a wide range of protein options is available. The trend toward plant-based proteins is growing, with researchers and policymakers supporting diverse sources such as soy, legumes, and novel ingredients. The goal remains clear: a practical, culturally appropriate approach to protein that supports health, strength, and longevity.
Practical steps for readers:
- Determine daily protein needs by weight and activity (multiply weight in kg by 1.2–1.6).
- Plan meals to include a main protein source; combine plant foods strategically if vegetarian or vegan.
- Pair protein with whole grains and vegetables, following Thai culinary patterns.
- Use protein powders only as needed, ensuring products come from reputable sources.
- Incorporate regular strength training into your routine.
- Seek professional guidance before major dietary changes, especially if you have kidney concerns.
- Help younger family members and older relatives maintain adequate protein for enduring strength.
Across Thailand, diverse protein options make it easier to build muscle and stay healthy without chasing quick fixes. Real gains come from consistent training, balanced meals, and mindful protein choices.