From 1.2 to 2.2 g/kg — individual protein needs depending on sport, age, sex and goals.
This topic is especially important for athletes seeking to optimize their results and health. Proper understanding of this area can be the difference between a good and an excellent performance.
🔑 Key Principles
- Individualized approach — what works for one person may not work for another
- Gradual implementation of changes — no more than 1-2 changes at a time
- Monitoring and adjustment — regularly evaluate results
- Scientific basis — rely on research, not myths
- Consistency — results come through long-term practice
💡 Practical Tips
- Start with small, achievable goals
- Keep a diary to track progress
- Consult specialists (trainer, nutrition specialist)
- Do not compare yourself with others — everyone's path is unique
- Listen to your body's signals
🛒 Recommended Supplements
How Much Protein Is Needed
Most commonly used guidelines: 1,6–2,2 g protein per kg body weight per day, if the goal is muscle growth or preservation while losing weight. For example, for a 75 kg person this is ~120–165 g per day. If you do not exercise, ~1,0–1,2 g/kg is sufficient.
The upper limit is not “the more, the better”: from a certain point, the benefit hardly increases any further, and protein displaces other nutrients. You can calculate your exact requirement in the protein requirement calculator.
📊 Distribution Throughout the Day
Research and practice show that it is better to divide protein into 3–5 meals of 0,3–0,4 g/kg each, than to eat it all at once in the evening. This way the body receives a signal to grow muscle throughout the day, rather than just once.
| Body weight | Daily requirement (1,8 g/kg) | Serving × meals |
|---|---|---|
| 60 kg | ~108 g | ~25 g × 4 |
| 75 kg | ~135 g | ~30 g × 4-5 |
| 90 kg | ~162 g | ~35 g × 4-5 |
🍽️ Protein Sources (approximate)
| Product | 100 g protein | Practical Portion |
|---|---|---|
| Chicken breast | ~31 g | 150 g ≈ 45 g |
| Eggs | ~13 g | 2 eggs ≈ 13 g |
| Cottage Cheese (9 %) | ~18 g | 200 g ≈ 36 g |
| Greek Yogurt | ~10 g | 200 g ≈ 20 g |
| Whey protein | ~75–80 g | 1 serving (30 g) ≈ 23 g |
| Beans / Lentils (Cooked) | ~8–9 g | 200 g ≈ 17 g |
Values depend on the product; calories and nutritional value can be found in the calorie search.
⏰ Does Timing Matter?
Total daily intake is more important than exact timing. Practical: eat a portion within ~1–2 hours after training and before sleep (casein, cottage cheese) — this supports recovery. The “anabolic window” is not as narrow as previously thought — don’t panic if you didn’t eat within 30 minutes.
⚠️ Common Mistakes
- All protein in one meal (dinner).
- Protein “counting” from high-calorie sources (cheese, meat with sauces) — you get far more calories.
- Only protein, no carbohydrates — training quality drops.
- The belief is unfounded: “the more, the better” — the liver and kidneys in healthy people are not afraid of larger amounts, but the benefits no longer increase.