How Much Protein Do You Really Need?

Forget what the supplement brands say. For most people training hard 3–5 times per week, 1.6 to 2.2 grams of protein per kilogram of bodyweight per day is the sweet spot.

That means a 70 kg lifter needs roughly 112–154 g of protein daily. Split it across 3–5 meals. Chicken, beef, fish, eggs, lentils, daal, yoghurt — they all count.

Whey is convenient, not magic. Real food first.