How Much Protein Do I Really Need Daily?
- Sandco Performance
- Sep 17
- 2 min read
Introduction
One of the most common questions in fitness is: “How much protein should I eat every day?”
The answer isn’t one-size-fits-all — it depends on your activity level, body weight, and fitness goals. But one thing is clear: protein is essential for muscle growth, recovery, and overall performance.
Recommended Protein Intake
Research shows that most active adults need 1.6–2.2 grams of protein per kilogram of body weight to support muscle gain and recovery.
🏋️ Muscle Gain & Strength Training: 1.6–2.2 g/kg
🏃 Endurance Athletes: 1.2–1.6 g/kg
🧘 General Fitness & Maintenance: 1.0–1.4 g/kg
👉 Example: A person weighing 70 kg (154 lbs) aiming for muscle growth should target 112–154 grams of protein daily.
Why Protein Matters
Protein is made up of amino acids — the building blocks of muscle. Without enough protein:
💪 Muscle repair slows down
🔄 Recovery takes longer
🚫 Progress toward strength and body composition goals can stall
Consistently hitting your protein target fuels recovery, prevents muscle loss, and helps you perform at your best.
How to Hit Your Protein Target
1. Spread Intake Across Meals
Your body absorbs protein best when it’s spaced out. Aim for 20–40 grams per meal, instead of loading all your protein at dinner.
2. Mix Whole Foods + Quality Supplements
🥩 Whole food sources: chicken, fish, eggs, beans, lentils, dairy
🥤 Supplements: whey protein, casein, or plant-based blends help fill gaps
3. Track Your Intake for Consistency
Most people underestimate how much protein they eat. Use a food-tracking app or simply jot down meals to make sure you’re hitting your numbers.
Common Myths About Protein
❌ “Too much protein hurts your kidneys.”Research shows that protein is safe for healthy individuals. Issues only arise if you have pre-existing kidney disease.
❌ “You can’t absorb more than 30 grams per meal.”Studies prove your body uses larger doses — it just takes longer to digest and process.
❌ “Only animal protein counts.”Plant proteins can be just as effective when combined (e.g., rice + beans, lentils + seeds).
FAQs
❓ How much protein do I need per day for muscle growth?
✅ Most active adults need 1.6–2.2 g per kg of body weight daily for muscle gain.
❓ Can I get enough protein without supplements?
✅ Yes, but supplements make it easier to consistently hit your target when whole foods aren’t enough.
❓ What happens if I don’t eat enough protein?
✅ Recovery slows, muscle breakdown increases, and progress toward strength goals stalls.
❓ Is too much protein bad for me?
✅ For healthy individuals, high-protein diets are safe. Always consult your healthcare provider if you have kidney concerns.
Conclusion
Hitting your daily protein target doesn’t have to be complicated. Aim for 1.6–2.2 g per kg of body weight, spread your intake across the day, combine whole foods with supplements if needed, and track your progress.
👉 For more performance nutrition tips, visit our Sandco Performance Blog.👉
Ready to fuel your recovery and growth? Explore our supplement stacks at SandcoPerformance.com.
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