The Protein-Maxxing Playbook

Real Data. Real Food. No Guesswork.

Protein-maxxing became a real search term for a reason — but somewhere along the way

"eat more protein" turned into "eat as much as physically possible," and that version

isn't what the research actually supports.

The Protein-Maxxing Playbook is the calibrated version, in one organized reference:

- Your real daily protein target — by bodyweight, goal, and life stage, sourced from

 the actual sports-nutrition literature (not a single influencer's opinion)

- Protein quality explained — PDCAAS vs DIAAS, in plain English

- Five popular protein myths checked against the research: kidneys, bone health,

 the 30g absorption cap, the anabolic window, and whether more is always better

- Two complete 7-day systems — one budget-first, one fully plant-based — with real

 food math, not rounded guesses

- A meal-prep framework and a guide to reading supplement labels so you stop

 overpaying for underperforming powder

- Special guidance for older adults, pregnancy/breastfeeding, and teenagers

- The full 78-food reference table — every food on proteinmaxxing.online in one place

77 pages. 16 chapters. Instant PDF download.