Protein
Protein is the primary dietary variable for anyone training for strength or muscle. Everything else matters less.
How Much
0.7–1 g per pound of bodyweight (1.6–2.2 g/kg) covers the upper end of what research supports. Most people training hard land around 0.8–0.9 g/lb and see good results.
| Goal | Target (g/kg bodyweight) | Notes |
|---|---|---|
| Muscle gain | 1.8–2.2 | Higher end during a deficit |
| Maintenance | 1.6–2.0 | Lower bound when eating at surplus |
| Fat loss | 2.0–2.4 | Elevated protein preserves muscle |
| Endurance | 1.4–1.7 | Lower than strength but still important |
Protein needs increase during a caloric deficit. The body is more likely to use protein for energy when overall intake is low, so increasing the target protects muscle mass.
Sources
Animal sources (meat, fish, eggs, dairy) provide complete amino acid profiles and high leucine content — the primary trigger for muscle protein synthesis. Plant sources work but typically require more total food to hit the same leucine dose.
High-protein foods by category
- Meat and fish — chicken breast (31 g/100 g), tuna (25 g/100 g), salmon (20 g/100 g), beef (26 g/100 g)
- Dairy and eggs — Greek yoghurt (10 g/100 g), cottage cheese (11 g/100 g), eggs (6 g/egg)
- Legumes — lentils (9 g/100 g cooked), chickpeas (9 g/100 g cooked) — lower leucine density
- Supplements — whey isolate (25–30 g/scoop), casein (24 g/scoop)
Whey is useful as a convenient source, not a special intervention. Real food first; supplement to close the gap.
Timing
Spread intake across 3–4 meals. Each meal should contain at least 30–40 g to meaningfully stimulate muscle protein synthesis. Pre- and post-workout timing matters less than total daily intake.
The “anabolic window” in context
Research on the post-workout window shows that as long as total daily protein is met, the exact timing of the post-workout meal has minimal impact. The practical rule: eat a protein-rich meal within 1–2 hours of training if it helps you hit your daily target.
Digestion and absorption
The body absorbs protein efficiently from all sources; the concept of a hard cap per meal (~40 g) is a simplification. Larger meals digest more slowly, not incompletely. Spreading intake across meals is practical advice about satiety and adherence, not a strict absorption limit.