Getting your protein intake right is one of the most impactful nutritional decisions for fitness goals, yet most people either undershoot or overshoot their needs. The optimal amount depends heavily on your activity type and intensity.
For general fitness enthusiasts exercising three to four times per week, research supports 0.7 to 0.9 grams of protein per pound of body weight daily. Serious strength athletes benefit from 0.9 to 1.1 grams per pound.
Timing matters less than total daily intake, but consuming 25 to 40 grams of protein within two hours of training can optimize muscle protein synthesis. Spreading intake across four to five meals maximizes absorption efficiency.
