Why Protein Matters
Protein isn't just about building bolk — it's the fundamental fuel for recovery, immune health, and adaptation after every single workout.1
To maximize your performance and recovery, you need to stop thinking about the minimum requirement and start optimizing your intake. Scientists agree that physically active individuals need more protein than their sedentary peers. The safe and effective daily range for most athletes is: 1.4 - 2 g/kg/body weight per day.1
Protein Needs by Athlete Type
The amount you need changes based on what you are training for:
| Type of Athlete | Optimal Daily Intake |
|---|---|
| Strength & Power athletes | 1.6 - 2.0 g/kg |
| Endurance athletes | 1.0 - 1.6 g/kg |
| Team players | 1.4 - 1.7 g/kg |
Protein Quality and Distribution
Not all protein is created equal. Protein quality is based on how much Leucine it contains and how easily your body can digest it.3
Eating your daily protein goal is just the starting line. Your body can't absorb a massive amount all at once, so strategy is crucial. To keep your muscles in building mode 24/7, you need to eat protein at least four times a day, distributing that fuel evenly across meals and snacks.2
Key Takeaways
- Active individuals require more protein than sedentary peers.
- Protein quality (Leucine content and digestibility) is just as important as total intake.
- Even distribution of protein across meals optimizes recovery and growth.