Protein doesn’t need to be complicated. For most people training three to five times a week, 1.6 grams per kilogram of bodyweight per day covers muscle repair and growth.

A simple daily template

Aim for a palm-sized portion of protein at every meal and one protein-rich snack. That lands most people within range without weighing a thing.

Does timing matter?

A little. Spreading protein across three or four meals beats one giant dinner, and a serving within a few hours of training helps recovery.

Plants count too — lentils, tofu, tempeh and edamame all add up across the day.