Protein is the raw material your body uses to repair and build muscle after every workout. Getting enough protein is the single most important part of a lifter's nutrition — more important than meal timing or any supplement.
How much is enough?
Across many studies the reference range is 1.6–2.2 grams of protein per kilogram of body weight per day. A 70kg person should aim for roughly 112–154g/day. During a fat-loss phase (eating in a calorie deficit), lean toward the higher end to preserve lean mass; beginners or those simply maintaining can use the lower end.
Spread it through the day
Your body uses protein more effectively when you split it across 3–5 meals of 20–40g each, rather than one large serving. A simple example: eggs in the morning, chicken breast at lunch, fish or meat at dinner, plus a snack with Greek yogurt or whey.
Good protein sources
Favor complete sources: chicken, beef, fish, eggs and dairy. Vegetarians can combine beans, tofu, tempeh, nuts and grains to cover the essential amino acids. Whey protein is just a convenient way to fill a gap — not required if your meals already hit the target.
Don't forget the rest
Protein matters, but it doesn't work alone. You still need enough carbohydrates to fuel heavy training, healthy fats for hormones, plus vegetables and water. Track your weight and measurements every 2–4 weeks and adjust intake based on real results.
Bottom line
Aim for 1.6–2.2g/kg, spread across meals, from mostly whole foods. Stay consistent for a few weeks and you'll notice faster recovery and clearer muscle progress.