Protein Basics for Lifters

Protein intake is the most debated topic in fitness nutrition. Let’s cut through the noise with evidence-based recommendations.

The Research Consensus

For active individuals pursuing strength or body composition goals, 1.6–2.2 g per kg of body weight per day is the evidence-based range. Most people land around 1.8 g/kg and see excellent results.

Timing Matters Less Than Total Intake

The “anabolic window” is wider than you think. Distribute protein across 3–5 meals, but don’t stress about consuming it within 30 minutes of training. Total daily intake drives results.

Quality Sources

Prioritize complete protein sources: chicken, fish, eggs, Greek yogurt, lean beef, and whey protein for convenience. Plant-based athletes can combine sources to get all essential amino acids.

Practical Starting Point

Take your body weight in kg and multiply by 1.8. That’s your daily target in grams. Track for two weeks, assess recovery and progress, then adjust.

Common Mistakes

• Eating too little protein while in a deficit (leads to muscle loss)
• Relying solely on protein shakes instead of whole foods
• Ignoring protein on rest days (recovery happens every day)