How Much Protein Do You Need?
General guidelines for people training regularly -- and why "more" is not automatically "better".
A common starting range
For people training regularly, intakes in the broad range of roughly 1.6-2.2g of protein per kilogram of bodyweight per day are commonly cited in sports nutrition guidance as reasonable for supporting muscle repair and growth. Someone training lightly or mostly sedentary generally needs less.
Spread, not just total
Spreading protein across 3-4 meals (rather than one large serving) is generally considered a practical approach, since the body can only make use of so much at once for muscle repair.
Food first, supplements second
Whole foods -- meat, fish, eggs, dairy, legumes -- can cover most people’s needs. A protein powder is a convenient way to close a gap, particularly around training, not a replacement for a reasonable diet.
Worth knowing
These are general guidelines, not a personalized prescription. Individual needs vary with goals, body composition and medical history -- a registered dietitian can give advice tailored to you.
