Protein gets more attention than almost any other nutrient in fitness spaces, and a lot of the numbers thrown around are higher than most people actually need.
A reasonable starting point
For most moderately active adults, somewhere around 1.2–1.6 grams of protein per kilogram of bodyweight covers muscle repair and daily needs without requiring supplements or precise tracking.
Where it comes from matters less than total amount
Eggs, dairy, legumes, fish, poultry, and tofu all count. Chasing a single ‘best’ protein source is usually less useful than simply hitting a consistent daily total across meals.
You probably don’t need a shake
Whole food sources are just as effective as powders for most people. Protein powder is a convenience tool for busy days, not a requirement for progress.
Leave a Reply