Protein is the nutrient people ask about most, and for good reason. It supplies the amino acids your body uses to repair and build muscle after training, and it helps you feel full. The good news is that the research is fairly settled. Here is how much you need, how to spread it out, and where a protein shake fits.

Your daily target

The RDA of 0.8 grams per kilogram of body weight is the minimum to prevent deficiency in sedentary adults, not the amount that best supports training. For people who exercise regularly, the International Society of Sports Nutrition recommends about 1.4 to 2.0 grams per kilogram per day. A large 2018 meta-analysis found that gains in muscle from resistance training leveled off at around 1.6 g/kg per day for most people.

• A 150 lb (68 kg) person: roughly 95 to 135 grams a day.
• A 200 lb (91 kg) person: roughly 125 to 180 grams a day.
• Trying to lose fat while keeping muscle? Aim for the higher end, since protein helps preserve lean mass in a calorie deficit.

Spread it through the day

Your muscles respond best to several protein-rich meals rather than one huge one. A practical goal is about 20 to 40 grams per meal, three or four times a day. Older adults tend to need the upper end of that range per meal to get the same response.

Does timing around workouts matter?

Less than once thought. Total daily protein matters most. Still, having a protein-rich meal or shake within a couple of hours before or after training is an easy habit that covers your bases, especially if you train early in the morning on an empty stomach.

Food first, then fill the gap

Meat, fish, eggs, dairy, Greek yogurt, beans and lentils all count. A shake is not required, but it is the easiest way to close the gap on busy days. Whey protein is a strong choice because it is a complete protein, digests quickly and is naturally rich in leucine, the amino acid that helps switch on muscle protein synthesis.

Whey concentrate vs. isolate

• Concentrate keeps a little more of milk’s natural fat and carbohydrate, and it tends to taste creamier.
• Isolate is filtered further, so it is higher in protein per gram and lower in lactose. Many people who are sensitive to lactose tolerate it better.
• A blend gives you some of both: good taste and fast-absorbing protein.

Is a high-protein diet safe?

For healthy adults, intakes in the ranges above have not been shown to harm the kidneys or bones. If you have kidney disease, talk to your doctor about the right amount for you.

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References

1. Jäger R, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
2. Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.
3. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? J Int Soc Sports Nutr. 2018;15:10.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for educational purposes and is not medical advice. Talk with your healthcare provider before starting any supplement, especially if you are pregnant or nursing, have a medical condition or take medication.