健身所需的蛋白质因年龄、性别和活动水平而异，建议摄入 0.8-1.8 克。 Protein needs for fitness vary by age, sex, and activity level, with 0.8-1.8 grams recommended.

健身爱好者的蛋白质需求因生活方式、年龄、性别和运动强度而异。 Protein needs for fitness enthusiasts vary based on lifestyle, age, sex, and exercise intensity. 美国农业部建议每日卡路里的 10-35% 来自蛋白质。 The USDA recommends 10-35% of daily calories from protein. 大多数成年人每公斤体重需要大约 0.8 克蛋白质，而老年人可能需要 1.8 克，而重度运动者需要 1.2-1.5 克。 Most adults need about 0.8 grams of protein per kilogram of body weight, while older adults may need 1.8 grams, and heavy exercisers require 1.2-1.5 grams. 锻炼后的营养应包括碳水化合物。 Post-workout nutrition should include carbohydrates. 均衡饮食对健康至关重要，过量摄入蛋白质通常是不必要的。 A balanced diet is essential for health, and excessive protein intake is generally unnecessary.