The Protein Myth
Walk into any supplement store and you'd think protein was a magical substance that transforms fat into muscle the moment it touches your lips. The reality is more nuanced — and honestly more encouraging for people who don't want to choke down six chicken breasts a day.
What Research Actually Shows
The scientific consensus for muscle building sits at roughly 0.7–1 gram of protein per pound of bodyweight per day. For a 180 lb person, that's 126–180 grams. The higher end is appropriate if you're in a caloric deficit (cutting) or training at very high volumes.
Studies show that going beyond 1 gram per pound provides no additional muscle-building benefit. Your body simply oxidises the excess for energy or excretes it.
Timing Matters Less Than Total Intake
The "anabolic window" — the idea that you must consume protein immediately post-workout — has been largely debunked. What matters most is hitting your daily protein target. That said, spreading intake across three to four meals does appear to optimise muscle protein synthesis compared to eating it all in one sitting.
Best Sources
Prioritise whole food sources: chicken, beef, fish, eggs, Greek yogurt, and cottage cheese. These provide complete amino acid profiles and come packaged with other micronutrients. Protein powder is a convenient supplement — not a replacement for real food.