How Much Protein You Really Need

Why Protein Matters

Protein is the fundamental building block for muscles, enzymes, hormones, and the immune system. Unlike fat, the body cannot store protein — making regular intake essential.

Recommended Daily Intake by Activity Level

Recommendations vary based on activity and goals. The figures below are based on meta-analyses and systematic reviews:

Group	Recommendation	Source
Sedentary adults	0.8 g/kg	DGE, WHO
Recreational athletes	1.2-1.4 g/kg	ISSN Position Stand
Endurance athletes	1.2-1.6 g/kg	ACSM Guidelines
Strength athletes	1.6-2.2 g/kg	Morton et al., 2018
Calorie deficit	1.8-2.4 g/kg	Helms et al., 2014

A meta-analysis by Morton et al. (2018) in the British Journal of Sports Medicine analysed 49 studies and found that 1.6g/kg of body weight is the optimal threshold for muscle building. Higher amounts showed no additional benefits.

Practical Example

An active woman weighing 65kg should consume approximately 80-105g of protein daily. That corresponds to roughly:

• 3 meals with 25-35g of protein each
• Or 4 smaller meals with 20-25g each

Protein Distribution Throughout the Day

Research shows that the distribution of protein intake matters:

A study by Mamerow et al. (2014) in the Journal of Nutrition found that an even distribution (3x 30g) stimulated muscle protein synthesis 25% more than an uneven distribution (10g-15g-65g).

Practical recommendation: 20-40g of protein per meal, spread across 3-4 meals.

Plant-Based vs. Animal Protein

For a long time, animal protein was considered superior. More recent research paints a more nuanced picture:

A study by Hevia-Larrain et al. (2021) in the Sports Medicine Journal compared plant-based and animal protein during resistance training. Result: With adequate total intake and leucine content, the outcomes for muscle building were equivalent.

Requirements for plant-based protein:

• Sufficient total amount (possibly 10-20% more)
• Combination of different sources for a complete amino acid profile
• Adequate leucine per meal — ideally 2.5g, achievable by combining protein powder with leucine-rich foods such as lentils, soy, or oats

Protein Timing Around Training

The so-called “anabolic window” is often exaggerated. A meta-analysis by Schoenfeld et al. (2013) found:

• Total daily intake is more important than timing
• A protein shake immediately after training is not strictly necessary
• Consuming protein within 4-6 hours around your workout is sufficient

Can You Eat Too Much Protein?

For healthy individuals without kidney disease, there is no evidence of harm from high protein intake. A study by Antonio et al. (2016) examined subjects who consumed 3.3g/kg of protein for over a year — with no negative effects on kidney or liver function.

Practical upper limit: Protein intake above 2.2g/kg offers no meaningful additional benefit for most people.

Conclusion

The optimal protein intake for active individuals is 1.6-2.2g/kg of body weight, distributed across 3-4 meals. Whether plant-based or animal-based is secondary when the amount and quality are sufficient. Timing is less critical than often claimed — total intake is what counts.

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Sources:

• Morton RW et al. (2018). 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. British Journal of Sports Medicine.
• Mamerow MM et al. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. Journal of Nutrition.
• Hevia-Larrain V et al. (2021). High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations. Sports Medicine.
• Schoenfeld BJ et al. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition.