Protein is the building block of muscle. But how much do you actually need? Which sources are best? Let's get precise.
How Much Protein?
The research is clearer than supplement marketing:
Optimal range: 1.6-2.2g per kg bodyweight daily
That's 110-150g for an 80kg lifter. Beyond 2.2g/kg, you hit diminishing returns.
Quick Calculator
| Bodyweight | Minimum | Optimal | |------------|---------|---------| | 60kg | 96g | 120g | | 70kg | 112g | 140g | | 80kg | 128g | 160g | | 90kg | 144g | 180g |
Protein Timing: Does It Matter?
The "anabolic window" — eat protein within 30 minutes of training or miss your gains — is mostly myth.
What actually matters:
- Total daily protein intake
- Even distribution (3-4 meals)
Protein synthesis peaks 3-5 hours after eating. Spread intake across the day to keep muscle building.
Best Protein Sources
Animal Sources (Complete Proteins)
- Chicken breast: 31g per 100g
- Eggs: 6g each (whole)
- Greek yogurt: 10g per 100g
- Beef: 26g per 100g
- Fish: 20-25g per 100g
- Whey protein: 24g per scoop
Plant Sources
- Lentils: 9g per 100g cooked
- Tofu: 8g per 100g
- Tempeh: 19g per 100g
- Seitan: 25g per 100g
Pro tip: Combine plant sources to hit complete amino profile (rice + beans = complete protein).
Whey vs Whole Food
Whey isn't better than chicken. It's more convenient.
Whey advantages:
- Fast absorption (good post-workout)
- Easy to measure
- Low prep
Whole food advantages:
- More filling
- Slower absorption (sustained amino release)
- More nutrients
Use both. Whey for convenience, whole food for primary intake.
Common Questions
Can you build muscle on a vegan diet? Yes. Combine sources, hit total intake, and train hard.
Is too much protein bad for kidneys? Only if you have pre-existing kidney issues. For healthy lifters, excess protein is excreted.
Should you eat protein before bed? Casein (slow-digesting) is popular but total daily intake matters more.
The Bottom Line
- Eat 1.6-2.2g protein per kg bodyweight
- Spread across 3-4 meals
- Prioritize whole foods
- Use whey for convenience
- Don't stress timing
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