The Complete Protein Guide
Everything you need to know about protein: how much, when, what type, and why it's the most important macronutrient for building muscle and losing fat.
Why Protein is King
Builds & Repairs Muscle
Protein provides amino acids—the building blocks your body uses to repair and grow muscle tissue after training.
Highest Satiety
Protein keeps you fuller longer than carbs or fats. High protein diets make fat loss easier by reducing hunger.
Thermic Effect
Your body burns 20-30% of protein calories just digesting it (vs 5-10% for carbs, 0-3% for fats).
Why Protein Matters
Protein is made up of 20 amino acids. 9 are "essential"—your body can't make them, so you must get them from food. Complete proteins contain all 9 essential amino acids.
What Happens When You Eat Protein
📊 Muscle Protein Synthesis (MPS):
MPS is elevated for 2-5 hours after eating protein. This is why eating protein regularly throughout the day maximizes muscle growth.
How Much Protein
The "optimal" protein intake depends on your goals, training status, and whether you're bulking or cutting. Here are evidence-based recommendations.
Protein Targets by Goal
✅ Simple Rule of Thumb:
2g per kg bodyweight is ideal for most active people who train regularly. It's high enough to maximize muscle growth/retention, but not excessively high.
❌ Myth: Too Much Protein Damages Kidneys
FALSE for healthy individuals. Studies show 2-3g/kg is perfectly safe for people with normal kidney function. Only those with pre-existing kidney disease need to limit protein.
Protein Timing
While total daily protein matters most, strategic timing can optimize muscle protein synthesis and recovery.
Optimal Protein Distribution
The Anabolic Window (Post-Workout):
The "30-minute window" is largely a myth. You have 3-4 hours post-workout to consume protein. As long as you had protein 3-4 hours before training, the urgency is minimal.
💡 Practical tip: Have protein within 2 hours post-workout for peace of mind.
Before Bed Protein:
Casein protein or Greek yogurt before bed provides slow-release amino acids overnight, supporting muscle recovery during sleep. Not essential but beneficial.
Best Protein Sources
Not all protein sources are created equal. Here's a breakdown of the best options for muscle growth and overall health.
Top 10 Protein Sources (Ranked)
Complete vs Incomplete Proteins:
- • Complete: Animal sources (meat, dairy, eggs) + quinoa, soy
- • Incomplete: Most plant sources (combine beans + rice, etc.)
- • For muscle building: Complete proteins are superior but incomplete can work if varied
Sample High-Protein Day (150g total)
Breakfast
3 scrambled eggs + 2 slices toast + Greek yogurt
Lunch
200g chicken breast + rice + vegetables
Snack
Whey protein shake + banana
Dinner
200g salmon + sweet potato + broccoli
This provides 150g protein spread across 4 meals for optimal muscle protein synthesis throughout the day.
The Bottom Line
Protein is the single most important macronutrient for body composition. Whether your goal is building muscle or losing fat, hitting your protein target daily is non-negotiable.
Aim for 1.6-2.2g per kg bodyweight, spread across 3-5 meals, and prioritize complete protein sources. Everything else is secondary.