“Not all protein needs are equal—here’s how much you actually need to thrive.”

Protein: the holy grail of fitness. Walk into any gym and you’ll hear someone talking about shakes, gains, or eating “200 grams of protein a day.” But are we overdoing it? And what really happens if we don’t get enough?

Let’s cut through the hype and uncover the truth.

🧬 What Protein Actually Does

Protein is your body’s building block. It repairs muscle, supports recovery, and even helps with hormone regulation. If you’re working out regularly, especially doing strength training, you need more than the average couch potato—but that doesn’t mean drowning in protein powder.

⚖️ So, How Much Do You Really Need?

According to sports nutrition experts:

• Recreational athletes: 1.2–1.4g per kg of body weight

• Strength & endurance athletes: 1.6–2.0g per kg

Let’s break that down. If you weigh 70kg, you need around 112–140g of protein a day—not 200g. More than that might just go to waste (or stress your kidneys over time).

🍽️ Where to Get Your Protein

Aim to spread your intake across the day. You don’t need to eat meat at every meal.

Some excellent sources include:

• Eggs and egg whites

• Chicken breast and turkey

• Fish and seafood

• Greek yogurt, cottage cheese

• Tofu, tempeh, lentils, chickpeas

• Protein shakes (as supplements, not meals)

🚫 Common Protein Myths

• More protein = more muscle. Nope—only if you’re also training hard and consistently.

• You need to eat protein immediately after working out. The “anabolic window” lasts longer than we thought—up to 2 hours is fine.

• Plant protein isn’t as good. Some are incomplete, but combining sources (like rice + beans) works wonders.

Protein is powerful, but balance is smarter. Focus on quality, timing, and consistency. And don’t fall for the “more is better” trap—your body (and wallet) will thank you.