Protein: how much do you really need?
A simple, evidence-based guide to protein for people who lift, without the supplement hype.
Forge Coaching Team
If you train regularly, protein helps you recover and build muscle. You probably need more than you’re eating, but less than the internet says.
A useful target
Aim for roughly 1.6 grams per kilogram of bodyweight a day (about 0.7 g per pound), spread across three or four meals.
Food first
- Eggs, Greek yogurt and cottage cheese
- Chicken, fish and lean beef
- Tofu, tempeh, lentils and beans
- A shake when you’re short, not instead of meals
This is general guidance. If you have a medical condition, talk to your doctor or a registered dietitian.