I started working out 3 months ago and I keep hearing I need more protein. How much do I actually need per day and what are the best sources?
The general recommendation for someone who exercises regularly is 0.7 to 1 gram of protein per pound of body weight per day. So if you weigh 160 pounds, aim for 112 to 160 grams daily. This is significantly more than the minimum RDA of 0.36 grams per pound, which is designed to prevent deficiency, not optimize muscle building or recovery. The best whole food protein sources are chicken breast (31g per 4oz), Greek yogurt (17g per cup), eggs (6g each), salmon (25g per 4oz), lean ground turkey (22g per 4oz), cottage cheese (14g per half cup), and lentils (18g per cup cooked). Spread your protein across all meals rather than loading it all at dinner. Your body can only use about 30-40 grams per meal for muscle building. So 4 meals with 35g each is better than one meal with 60g and three meals with 20g. As for protein shakes, they are convenient but not necessary if you can hit your target through food. If you do use them, whey protein is the gold standard for muscle building. A scoop typically provides 25-30g. I recommend having one shake only if you struggle to hit your daily target through whole foods.
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