Protein Basics: How Much, and Does Timing Matter?

This article is for general information only and is not medical advice. Some links may be affiliate links — see our disclosure.

Protein basics: how much, and does timing matter?

Protein is having a moment, and for good reason — it supports muscle maintenance and tends to be more filling than carbohydrate or fat. But the marketing often runs ahead of the evidence. Here is a grounded summary.

How much

General guidance for healthy adults lands somewhere around 1.2–2.0 grams per kilogram of body weight per day for those who are active, with the lower end fine for more sedentary people. Most people can hit this with ordinary food.

Does timing matter?

The “anabolic window” has been oversold. Total daily protein matters far more than whether you eat it immediately after training. Spreading intake across meals is a reasonable, low-effort approach.

Food first

Whole foods — eggs, dairy, legumes, fish, poultry, tofu — cover most needs. Powders are a convenience, not a requirement. If you have kidney disease, talk to your doctor before increasing protein.