Find your range
The minimum to avoid deficiency is about 0.8 g per kilogram of body weight a day. For people who train, research supports more: around 1.6 g/kg for building muscle, with little extra benefit for most people above about 2.2 g/kg.
Spread it out
Muscle responds well to several protein-rich meals spread across the day, each with roughly 0.3–0.4 g/kg. A serving before bed can help too.
Good sources
🥩AnimalMeat, fish, eggs and dairy are complete proteins and easy to dose.
🌱PlantSoy, lentils, beans and seitan work well. Mix sources across the day.
🥤PowdersA convenience, not a necessity. Whey and soy are well studied.
Key takeaways
- Most lifters do well on 1.6–2.2 g/kg a day
- Aim for 3–5 protein-rich meals
- Whole foods first, powders for convenience
General information, not medical advice. If you have a health condition, are pregnant, or take medication, check with a professional first. See the medical disclaimer.
Sources
- Morton RW et al. A systematic review, meta-analysis and meta-regression of protein supplementation on resistance training. Br J Sports Med, 2018.
- Jäger R et al. ISSN position stand: protein and exercise. JISSN, 2017.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal? JISSN, 2018.