Find your daily protein target based on your training type, volume and goal. Evidence-based recommendations for muscle gain, fat loss and endurance performance.
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Hit your protein target easier. High-quality whey or plant protein powder makes reaching daily targets convenient, especially post-workout.
The British Nutrition Foundation and ISSN (International Society of Sports Nutrition) recommend: Endurance athletes: 1.2–1.6 g/kg/day. Strength/power athletes: 1.6–2.2 g/kg/day. During fat loss (to preserve muscle): 2.0–2.4 g/kg/day or higher.
Higher ranges are recommended during caloric deficit because dietary protein is diverted for energy, leaving less available for muscle protein synthesis. For gaining muscle, 1.6–2.0 g/kg is sufficient — higher intakes show diminishing returns beyond this point.
Frequently Asked Questions
For healthy individuals, intakes up to 3.5 g/kg/day are considered safe. The main downsides of very high intakes are cost, digestive discomfort, and displacement of other nutrients. There is no evidence that high protein intake damages kidneys in healthy people. However, for individuals with existing kidney disease, medical guidance is needed.
Highest quality (complete amino acid profile): chicken breast, turkey, eggs, Greek yoghurt, cottage cheese, salmon, tuna, lean beef. Plant sources requiring combination for completeness: rice+beans, tofu, edamame, tempeh, lentils. Protein powders (whey, casein, pea, rice) are convenient supplements but not superior to whole food sources.
The "anabolic window" immediately post-workout is less critical than often claimed, provided total daily protein intake is adequate. However, spreading protein across 3–5 meals of 25–40g stimulates muscle protein synthesis more effectively than one or two large meals. Pre-sleep protein (30–40g casein or cottage cheese) also supports overnight muscle recovery.