Protein is the building block of muscle tissue, and getting adequate amounts is crucial for anyone serious about fitness. But with so much conflicting information out there, it's hard to know what's right.
The Science-Based Recommendation
Research consistently shows that 0.7-1g of protein per pound of bodyweight is optimal for most active individuals. So if you weigh 180 pounds, aim for 126-180g of protein daily.
Best Protein Sources
Timing Matters (But Not As Much As Total Intake)
While there's benefit to spreading protein throughout the day, the most important factor is hitting your daily target. Don't stress about the "anabolic window" - just focus on consistency.
Protein Supplements
Whey protein is convenient but not necessary if you're hitting your targets through whole foods. It's a supplement, not a replacement for real nutrition.