The Power of Protein

Protein builds muscle, repairs tissue, and keeps you full between meals. It's the foundation of any training program that works. Without enough protein, your body can't recover from the work you're putting in.

Most people need 0.7 to 1 gram per pound of body weight daily, especially when training hard. If you weigh 150 pounds, aim for 105 to 150 grams spread across your meals. This guide breaks down the math for your specific goals.

Chicken, eggs, Greek yogurt, and lean beef are reliable choices. Fish gives you protein plus omega-3s. Plant-based options like lentils and tofu work too, though you'll need more volume. The best source is the one you'll actually eat consistently.

Eating protein after training helps with recovery, but total daily intake matters more than timing. Spread it throughout the day rather than loading it all at dinner. You'll see better muscle development and steadier energy when you're consistent.

Skipping meals, relying only on supplements, or eating too much processed protein won't get you there. Quality whole foods work better than powders alone. Track what you're actually eating for a week to see where you stand.