Protein is the building block of muscle. But how much do you actually need? The answer depends on your goals, body weight, and training intensity — and most people are either under-eating or overthinking it.
The Science-Backed Recommendation
Research consistently shows that 0.7–1.0 grams of protein per pound of body weight per day is optimal for muscle growth in active individuals. For a 180lb person, that’s 126–180g of protein daily.
If you’re in a caloric deficit (cutting), aim for the higher end to preserve muscle mass. If you’re in a surplus (bulking), the lower end is sufficient.
Protein Timing
While total daily intake matters most, timing still plays a role:
- Post-workout: Consume 20–40g of protein within 1–2 hours after training to maximize muscle protein synthesis
- Before bed: A slow-digesting protein (like casein) can support overnight recovery
- Throughout the day: Spread protein across 3–5 meals for optimal absorption
Best Protein Sources
- Chicken breast (31g per 100g)
- Eggs (6g per egg)
- Greek yogurt (10g per 100g)
- Tuna (30g per 100g)
- Whey protein isolate — the fastest and most convenient option
Why Whey Isolate Is the Gold Standard
Whole food protein is ideal, but hitting 150g+ of protein daily from food alone is challenging. That’s where supplementation comes in. Our Vanilla Whey Protein Isolate delivers 22g of pure, fast-absorbing protein per serving — making it easy to hit your daily targets without excess calories or prep time.
"I can do all things through Christ who strengthens me." — Philippians 4:13
Fuel your body. Build your temple. Honor God with your strength.