How Much Protein Do You Really Need?

Protein is the foundation of muscle building, but how much you need and when you take it often gets overcomplicated. The science is simpler than the marketing suggests.

How much protein do you really need?

For most active adults, roughly 1.6–2.2 grams per kilogram of body weight per day supports muscle maintenance and growth. Spreading intake across meals beats one giant shake.

Whole food first, supplements second

A quality protein supplement can help you hit daily targets when whole meals fall short. Look for a complete amino acid profile and minimal added sugar.

Timing your intake

Aim to get protein in around your training window. Post-workout, a fast-digesting source supports recovery, while a slow-digesting casein blend works well before bed.

The takeaway: meet your daily target first, then optimise timing. Consistency with the basics outperforms perfect timing with an incomplete diet.