0.7-1.0g per pound bodyweight (1.6-2.2g/kg) for active muscle building.

Example: 180 lb person = 126-180g daily.

Beginners closer to 0.7g/lb (126g), advanced lifters 0.8-1.0g/lb (144-180g).

Meta-analysis shows >0.73g/lb provides no additional muscle gain.

Distribute across 4-6 meals (25-40g per meal) to optimize muscle protein synthesis.

Higher end (1.0g/lb) useful during calorie deficit to preserve muscle while cutting.

Yes but less than total daily intake.

Anabolic window: consume 20-40g protein within 2 hours post-workout (muscle protein synthesis elevated 24-48hrs but peaks first 3-4hrs).

Pre-workout protein (30-60min before) equally effective if training fasted.

Example: 180lb lifter post-workout shake 40g whey (digests in 1hr) = maximal leucine spike 2-3g triggers mTOR pathway.

Meal timing matters more than supplements—eating protein every 3-4 hours (breakfast/lunch/pre-workout/post/dinner) maximizes daily MPS vs 2 large meals.

Leucine-rich complete proteins: (1) Whey protein isolate: 25g protein, 2.5g leucine, digests in 1hr—ideal post-workout. (2) Chicken breast: 31g protein per 4oz, 2.2g leucine—lean complete protein. (3) Eggs: 6g protein each, 0.5g leucine—high bioavailability (93%). (4) Greek yogurt: 20g per cup, 1.8g leucine, slow-digesting casein—bedtime protein. (5) Salmon: 25g per 4oz, omega-3s reduce inflammation.

Plant sources need combining: rice + peas protein = complete amino acid profile (70% leucine of whey, need +30% total protein).

Yes, diminishing returns above 0.8-1.0g/lb bodyweight.

Studies show no muscle gain benefit >0.73g/lb (1.6g/kg) for most lifters.

Excess protein: (1) Oxidized for energy (not stored as muscle), (2) Increases kidney filtration load (concerning if pre-existing kidney disease), (3) Displaces carbs needed for training intensity, (4) Expensive (whey protein $12/lb vs rice $2/lb).

Exception: extreme calorie deficit (<1000 cal below TDEE) benefits from 1.0-1.2g/lb to preserve muscle.

Optimal for most: 0.7-0.8g/lb + progressive overload training.

Whole foods preferred for micronutrients but powder convenient.

Whole food advantages: chicken 4oz = 31g protein + B vitamins + minerals, eggs = choline, salmon = omega-3s.

Powder advantages: whey isolate 25g protein in 30sec (vs cooking), leucine spike 2.5g triggers MPS, portable, cost-effective ($1.50/serving vs $3 chicken).

Optimal: 60-80% whole foods (3-4 meals) + 1-2 shakes (post-workout, before bed) = balance nutrition + convenience.

Vegans need powder (pea+rice blend) to reach 0.8g/lb without excessive calories from beans/tofu.

Distribute evenly across 4-6 meals, 25-40g per meal, every 3-4 hours.

Muscle protein synthesis (MPS) refractory period = 3-5hrs after protein feeding.

Example: 180lb = 144g daily target.

Split: Breakfast 30g (eggs), Lunch 40g (chicken), Pre-workout 25g (shake), Post-workout 40g (shake), Dinner 40g (salmon) = 175g total.

Each meal reaches 2-3g leucine threshold to trigger mTOR pathway.

Avoid: 2 large meals (60g protein saturates MPS, excess oxidized) or 10 small snacks (never reach leucine threshold).