Protein Targets That Protect Your Muscle
How much protein you actually need, how to spread it through the day and the easy foods that get you there without a shaker bottle.
Steve FelicianoAug 20, 20261 min read
Protein is the nutrient most people under-eat and most plans over-complicate. You do not need a spreadsheet. You need a target you can remember and a few foods you already like.
Setting the target
A practical range for most active adults is roughly 0.7 to 1 gram of protein per pound of goal body weight per day. Your dietitian narrows that based on your training, your age and whether you are losing weight, when the need goes up rather than down.
Spread it out
Muscle repair responds best to protein arriving in a few solid doses rather than one big dinner. Aim for a clear protein anchor at breakfast, lunch and dinner, with a snack if training days run long.
- Greek yogurt, eggs or cottage cheese in the morning
- Chicken, fish, tofu or beans at lunch and dinner
- A glass of milk or a handful of edamame after training
