The recommended intake is 0.8 grams of protein per kg, and by adding some protein to all meals in a day, you can space it out throughout the day and maximise the benefits.
proteins
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While it is true that animal sources are complete proteins and provide all nine essential amino acids, it is indeed possible to get adequate protein from plant sources.
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From cells to muscles, bones, hair, and skin, protein is present in almost every body part. Without proteins, your body will be unable to function properly.
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Studies show that including about 20% protein in every meal will help control blood sugar spikes. This is particularly helpful in people with diabetes who are likely to suffer from blood sugar spikes if not careful in their food intake.