Protein is the one nutrient worth counting, roughly, for anyone who trains.

How much

For people lifting and training regularly, research generally supports about 1.4 to 2.0 grams of protein per kilogram of body weight a day. Above about 1.6 g/kg, the extra benefit for muscle tends to level off.

When

Spread it across three or four meals of roughly 20 to 40 grams each. The exact timing around your workout matters much less than the daily total.

Where from

Eggs, Greek yogurt, fish, chicken, tofu, tempeh, lentils, cottage cheese. A protein shake is a convenience, not a requirement.

The best protein source is the one you'll eat again tomorrow.

The quiet mistakes

  • Saving it all for dinner.
  • Forgetting breakfast entirely.
  • Treating bars as food. Most are dessert with ambitions.

If you have kidney disease or another medical condition, talk to your doctor before raising your protein intake.