How much protein do you really need?

Your personal target, why it rises with training, and how to spread it through the day.

• •The baseline recommendation for adults is about 0.8 g per kg per day — but for people who train, adults over 60 and during weight loss the effective target is 1.2–2.0 g per kg.
• •Spreading protein over 3–4 meals (about 25–35 g each) supports muscle building better than loading it all into dinner.
• •After resistance training there is a comfortable window of a few hours — a protein-containing meal in that window supports recovery.
• •Quality sources: eggs, fish, chicken, legumes, tofu, Greek yogurt and low-fat cheeses.

General information — not a substitute for personal medical or nutritional advice.