Nutrition Tips & Protein Science

How Much Protein Do You Actually Need?

The official dietary reference intake (DRI) for protein is 0.36 grams per pound of bodyweight — but this number was established to prevent deficiency, not to optimize for body composition, satiety, or performance. For most people with active health goals, the target should be significantly higher.

🎯 The Evidence-Based Target

For most adults looking to maintain muscle, support fat loss, or improve body composition, 0.7–1g per pound of bodyweight (or roughly 1.6–2.2g per kg) is where the research consistently points. A 150-pound person should aim for roughly 105–150g per day.

Does it matter if you're not exercising?

Yes, protein still matters for sedentary individuals. Adequate protein intake helps preserve muscle mass during weight loss (which is critical for metabolic health), supports satiety hormones that reduce overall calorie intake, and provides raw material for enzymes, hormones, and immune function. The minimum for sedentary adults is around 0.5g per pound — but you'll get better results at the higher end.

What about older adults?

Protein needs actually increase with age. Adults over 50 are at higher risk for sarcopenia (muscle loss) and often have reduced protein synthesis efficiency. Most research suggests older adults benefit from 0.8–1g per pound — on the upper end of the general recommendation — and should prioritize leucine-rich protein sources.

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Best High-Protein Foods (and Their Actual Numbers)

One of the most common reasons people struggle to hit their protein goals is that they overestimate how much protein common foods actually contain. Here's a reality-check reference table.

Food	Serving	Protein	Notes
Chicken breast (cooked)	4 oz	35g	Best value
Ground turkey (93% lean)	4 oz	30g	Meal prep
Salmon fillet	6 oz	42g	Omega-3s too
Cottage cheese (whole milk)	1 cup	25g	Underrated
Greek yogurt (plain 0%)	1 cup	20g	Breakfast
Eggs (whole)	3 eggs	18g
Edamame (shelled)	1 cup	18g	Plant-based
Lentils (cooked)	1 cup	18g	Plant-based
Tuna (canned in water)	3 oz can	22g	Budget pick
Black beans (cooked)	1 cup	15g	Plant-based
Tempeh	3 oz	16g	Plant-based
Shrimp	4 oz	24g

💡 Quick Protein Tip

Notice that 4 oz of chicken breast (about the size of your palm) delivers 35g of protein. You'd need nearly 2.5 cups of black beans to match that. Animal proteins are generally more protein-dense per calorie, but plant proteins absolutely work — you just need to be strategic about portions and combinations.

Protein Timing: Does It Actually Matter?

The short answer: timing matters less than total daily intake, but there are a few evidence-backed windows worth knowing about.

The anabolic window myth

The idea that you must consume protein within 30 minutes of a workout to "not waste" your training has been largely debunked. What the research actually shows is that your body's elevated sensitivity to protein synthesis extends for several hours post-exercise — not just 30 minutes. The total daily protein target matters far more than the exact post-workout timing.

Why breakfast protein is especially powerful

Multiple studies have shown that consuming adequate protein at breakfast (25–30g) significantly reduces hunger throughout the day, leads to fewer total calories consumed, and supports better blood sugar stability compared to a low-protein breakfast. This is why so many of our breakfast recipes are engineered to hit that 25–30g range.

⏰ The One Timing Rule That Matters

Spread your protein across 3–4 meals rather than loading it all into one or two. Your body can only stimulate a finite amount of muscle protein synthesis per meal (roughly at the leucine threshold around 2.5–3g of leucine). Distributing protein throughout the day maximizes total daily muscle protein synthesis.

Protein before bed?

This one actually has solid evidence behind it. Consuming a slow-digesting protein source (casein protein, cottage cheese, or Greek yogurt) before sleep has been shown to improve overnight muscle protein synthesis and next-morning satiety. This is the science behind our beloved "bedtime cottage cheese bowl" recipes.

Frequently Asked Protein Questions

Answered by Sarah, who has now fielded these exact questions approximately ten thousand times.

Can you really eat "too much" protein? +

For healthy adults with normal kidney function, the evidence does not support the idea that high protein intake causes kidney damage. The myth originated from observations in people who already had kidney disease, for whom high protein intake can be problematic. For healthy people, intakes up to 2g per pound of bodyweight per day appear to be safe — though there's diminishing returns beyond 1g/lb for most people. Concerns about bone health from high protein have also not been supported in well-controlled research.

Is plant protein "as good" as animal protein? +

Plant proteins are generally lower in leucine (the key amino acid that triggers muscle protein synthesis) and may have lower digestibility scores (DIAAS) than animal proteins. However, this doesn't mean plant protein is "bad" — it means you may need slightly more of it to achieve the same anabolic effect. The practical solution: eat a variety of plant protein sources (legumes + grains + nuts + seeds), aim slightly higher on your total protein target, and don't stress too much about optimizing every gram.

Do I need protein shakes to hit my goals? +

Absolutely not. Protein shakes are a convenient tool, not a necessity. If you're consistently hitting your protein target from whole food sources like the ones on this site, you have zero need for supplemental protein. That said, if whole food protein is genuinely difficult to consume in adequate quantities due to appetite, lifestyle, or preference — a quality whey or plant-based protein powder is a perfectly reasonable option. It's a supplement, not a requirement.

How do I hit my protein goals without eating chicken every day? +

This is exactly why this site exists. Rotate between protein sources: salmon, shrimp, ground turkey, eggs, cottage cheese, Greek yogurt, lentils, tempeh, edamame. Use cottage cheese as a cooking ingredient (in sauces, pancakes, pizza bases). Add Greek yogurt to marinades and dips. Keep a variety of canned proteins on hand (tuna, salmon, chickpeas) for fast meals. And use our free 7-day meal plan — it's specifically designed to get you to 30g+ per meal without repeating a protein source more than twice in a week.

I'm a woman — is high protein right for me? +

Yes, and it's often especially important. Women are at higher risk for sarcopenia with age (particularly post-menopause), and adequate protein intake helps preserve bone density and muscle mass significantly. There's a persistent myth that high protein "makes women bulky" — it does not. Muscle building requires a caloric surplus, resistance training, and years of consistent effort. Hitting a high protein target makes you leaner, more energized, and better at retaining muscle during fat loss phases.

Everything You Need to Know About Protein