The daily target

For people who train regularly, 1.6–2.2g of protein per kilogram of bodyweight per day supports muscle growth and recovery. Most members land comfortably around 1.8g.

Best sources

Lean meat, fish, eggs, Greek yogurt, tofu, lentils and a good whey or plant protein. Aim for a palm-sized portion at every meal.

Timing matters less

Hitting your total for the day matters far more than the exact minute you eat after training. Spread it over three or four meals and you’re covered.