Protein supports muscle repair, keeps you full, and protects lean mass when you're losing fat. Most people training regularly benefit from more than they currently eat.
A simple target
A practical range for active people is roughly 0.7–1 gram of protein per pound of body weight per day. If that feels like a lot, work up gradually.
Spread it out
Aim for a solid protein source at each meal rather than loading it all at dinner. This keeps you satisfied and supports muscle repair through the day.
Easy sources
You don't need powders, though they're convenient.
- Chicken, turkey, lean beef, fish
- Eggs and dairy (Greek yogurt, cottage cheese)
- Beans, lentils, tofu, tempeh
- Whey or plant protein powder
Key takeaways
- Aim for ~0.7–1 g protein per lb of body weight.
- Spread protein across meals.
- Whole foods first; powders are convenient.
- Protein protects muscle during fat loss.
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