Guide

After a workout, aim for 0.25–0.4 g/kg (about 20–40 g) protein; body size, age, and goal set the exact post-training dose.

For 30 grams of breakfast protein, pair 2 eggs with 1 cup Greek yogurt, 1 cup cottage cheese with fruit, or a whey shake made with milk.

Hitting 30 grams of protein in one meal is simple with smart portions and quick pairings that fit your foods.

For muscle growth, aim for 1.6–2.2 g protein per kilogram per day, split into 0.25–0.40 g/kg across meals to keep muscle protein synthesis humming.

Eat 20–40 g of high-quality protein within about two hours; pair it with carbs for better recovery and muscle repair.

For steady muscle gain, aim near 2:1 carbs to protein by grams per day, anchored to ~1.6–2.2 g/kg protein and carbs scaled to training load.

A smart post-workout target is 0.25–0.4 g protein per kg body weight (about 25–40 g) to support weight loss while protecting muscle.

A practical range is 0.25–0.40 g per kg after training, or about 20–40 g protein, matched to body size and session demands.

Non-whey post-workout protein options include egg whites, soy, pea, rice blends, dairy choices like skyr, and whole-food combos that hit 20–40 g.

For muscle gain, a practical ratio is 45–55% carbs, 20–30% fat, and 20–30% protein with a 5–15% calorie surplus and 1.6–2.2 g/kg protein.