How Much Protein Do You Need for Strength Training?

What does the evidence actually say?

The ISSN position stand gives that range for most exercising adults. It also discusses spreading protein across the day, with roughly 20–40g per serving as a general guide. Needs vary with age, training and energy intake.

A review of 49 resistance-training studies found that the average benefit to muscle mass levelled off at about 1.6g/kg/day. The upper confidence limit was about 2.2g/kg/day. That is uncertainty around a study estimate, not proof that everybody needs 2.2g/kg or that anything above it is wasted. These studies concerned healthy adults, not every possible health condition.

What does that look like on a plate?

Multiply body weight in kilograms by the chosen amount. The table shows the arithmetic for the starting range above; neither column is a personalised prescription.

Before buying extra protein, look at a normal day of eating. Write down breakfast, lunch, dinner and snacks, using the labels on the portions you actually eat. You may already be close to the amount you were considering.

Does it need to be a shake?

A shake is one convenient option. You can also plan around foods you enjoy: eggs, yoghurt, beans, tofu, fish or meat. For packaged foods, compare protein per serving rather than assuming that a large-looking portion or a “fitness” label means more protein.

Be consistent about measurements. A value given per 100g of a cooked ingredient is not interchangeable with 100g of that ingredient weighed raw. A finished meal also contains other ingredients, so use the meal’s own label.

How does this fit around training?

Plan regular opportunities to eat rather than treating a single post-gym meal as the whole day’s nutrition. Our post-training guide explains the timing question. If you are cutting calories, have a medical condition or need a competitive sport plan, discuss your target with a registered dietitian instead of simply increasing the number.

Using Munch Now meal information

Use the protein amount on each menu card to see how a meal fits into your day. A subscription covers the meals you order; it does not automatically calculate your breakfast, snacks or total daily intake. Pick a manageable routine first, then choose meals that fit it.

Written by Munch Now for general information. Nutrition guidance is for adults and is not an individual diet plan or medical advice. Sources are linked below. For advice tailored to your health or training, speak to a registered dietitian.