Quick protein target
Suggested intake
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How much protein do you actually need?
The official minimum (0.8 g/kg) prevents deficiency but isn't optimal for active people. If you train, aim higher: 1.6–2.2 g per kg of bodyweight per day is the evidence-backed range for building and keeping muscle.
Timing & distribution
- Spread it out: 3–4 meals of 20–40 g beats one big hit.
- Around training: protein within a few hours of a session supports recovery — the daily total matters most.
- Before bed: a slow-digesting source (e.g. casein, Greek yoghurt) can aid overnight recovery.
Best sources
- Chicken breast — ~31 g per 100 g
- Greek yoghurt — ~10 g per 100 g
- Eggs — ~6 g each
- Lentils — ~9 g per 100 g cooked
- Whey protein — ~24 g per scoop
Top picks compared
| Pick | Product | Best for | |
|---|---|---|---|
| Top pick | Generation UCAN SuperStarch | Slow-release carbs paired with high protein. Sustained energy for strength training and recovery. | Check price → |
| Option | Orgain Organic Protein Powder | Plant-based, whole-food protein. Includes probiotics and digestive enzymes for gut health. | Check price → |
| Option | Casein Protein (Night Time) | Slow-digesting protein for before bed. Sustains protein synthesis overnight for recovery. | Check price → |
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Frequently asked questions
Do I need a protein shake?
No — whole foods can cover your needs. Shakes are simply a convenient, cheap way to top up if you struggle to hit your target.