Why Protein Matters
Protein is the building block of muscle. Without adequate intake, your body cannot repair and grow muscle tissue regardless of how hard you train.
The Simple Rule
For most active people, aim for 1.6–2.2g of protein per kg of body weight per day.
- 70kg person → 112–154g of protein/day
- 85kg person → 136–187g of protein/day
Best Protein Sources
- Chicken breast – 31g per 100g
- Greek yogurt – 10g per 100g
- Eggs – 13g per 100g
- Cottage cheese – 11g per 100g
- Tuna – 29g per 100g
Timing Matters Less Than You Think
The 'anabolic window' is largely a myth. Total daily protein intake matters far more than exact timing. That said, spreading intake across 3–4 meals is optimal for muscle protein synthesis.
What About Protein Shakes?
Shakes are a convenient supplement — not a replacement for whole food. Use them to hit your target when food isn't practical, not as your primary source.
Bottom Line
Hit your daily protein target, prioritize whole foods, and stop overthinking the rest.
