Protein Requirements
Protein intake supplies the amino acids needed to repair and build muscle tissue in response to training. It is the most evidence-supported nutritional lever for trainees across every system.
Core Recommendation
For resistance-trained individuals seeking to maximize muscle, roughly 1.6 g/kg/day of body weight is the point past which additional protein yields little further benefit, with a practical ceiling often cited around 2.2 g/kg/day during a caloric deficit to preserve muscle.
Distribution
Spreading intake across 3–5 meals of roughly 0.3–0.4 g/kg each appears to slightly favor muscle protein synthesis over highly skewed distributions, though total daily intake matters most.
Worked Example
Person: 75 kg, training 4 days/week, goal is to build muscle (moderate surplus).
| Step | Calculation | Result |
|---|---|---|
| Daily protein target | 75 kg × 2.0 g/kg | 150 g/day |
| Per-meal target (4 meals) | 150 g ÷ 4 | ~38 g per meal |
Sample day hitting 150 g protein:
| Meal | Food | Protein |
|---|---|---|
| Breakfast | 3 eggs + 2 slices whole grain toast | ~24 g |
| Lunch | 150 g chicken breast + rice + vegetables | ~45 g |
| Post-workout shake | 1 scoop whey (30 g) + 300 ml milk | ~38 g |
| Dinner | 200 g salmon + sweet potato + salad | ~43 g |
| Total | ~150 g |
If you cannot hit your protein target from food alone, a whey or plant-based protein powder is a practical supplement — not superior to food protein, but more convenient. See supplementation.
How Systems Differ
The target band is similar across systems, but a bodybuilder in a cutting phase prioritizes the upper end to preserve muscle, while a powerlifter in a building phase has more latitude. System-specific notes live in each system's nutrition guidance, not here.