The Protein Guide
How much protein you actually need, the best sources with full macro breakdowns, timing, and what the research says about protein maximums.
How Much Protein Do You Actually Need?
The RDA for protein is 0.36g per lb of bodyweight — a number designed to prevent deficiency, not optimize performance or body composition. For anyone training consistently, this is far too low.
Research-backed recommendations for active individuals:
| Population | g/lb bodyweight | Evidence Source |
|---|---|---|
| Sedentary adults (RDA) | 0.36 g/lb | DRI, 2005 |
| Active adults (general) | 0.54–0.68 g/lb | ISSN Position Stand 2017 |
| Resistance training (hypertrophy) | 0.73–0.90 g/lb | Morton et al., 2018 meta-analysis |
| Calorie deficit (preserving LBM) | 0.90–1.0 g/lb | Helms et al., 2014 |
| Natural bodybuilders (pre-contest) | 1.0–1.4 g/lb | Helms et al., 2014 |
Coach's recommendation: For simplicity and margin, target 1g per lb of bodyweight for anyone in a calorie deficit or focused on hypertrophy. You'll rarely eat too much protein — the practical ceiling is 1.2–1.4g/lb, and most people don't consistently hit 1g anyway.
Is There a Protein Maximum?
The body can only use approximately 25–40g of protein per meal for muscle protein synthesis — the rest is oxidized for energy or excreted. However, spreading protein across 3–4 meals maximizes total daily MPS better than 2 large meals. There's no evidence of harm from high protein intake (up to ~1.5g/lb) in healthy individuals with adequate hydration.
Protein Timing
The "anabolic window" (the idea you must eat protein within 30 minutes post-workout) is largely overstated. Total daily protein is far more important than precise timing. That said, distributing protein evenly across 3–4 meals is consistently superior to 1–2 large protein feedings.
One timing recommendation with strong evidence: pre-sleep protein (30–40g casein or cottage cheese before bed) increases overnight muscle protein synthesis by 22% in resistance-trained individuals. This is one of the highest ROI nutrition interventions for hypertrophy.
PlateLens tracks protein per meal with 82+ nutrient breakdown
See your protein intake per meal, per day, and how it distributes across your eating window. PlateLens tracks 82+ nutrients from a single food photo — including all essential amino acids.
Best Protein Sources (Full Macro Data)
Ranked by protein density. Data sourced from USDA FoodData Central.
| Food | Serving | Protein | Carbs | Fat | Calories | Type |
|---|---|---|---|---|---|---|
| Chicken Breast (cooked) | 100g | 31g | 0g | 3.6g | 165 | Animal |
| Greek Yogurt (0% fat) | 170g | 17g | 9g | 0.7g | 110 | Dairy |
| Canned Tuna | 100g | 25g | 0g | 0.8g | 109 | Animal |
| Eggs (whole) | 2 large | 12g | 0.6g | 10g | 143 | Animal |
| Egg Whites | 100g | 11g | 0.7g | 0.2g | 52 | Animal |
| Lean Beef (90/10) | 100g | 27g | 0g | 10g | 198 | Animal |
| Cottage Cheese (2%) | 100g | 11g | 3.4g | 2g | 90 | Dairy |
| Whey Protein | 30g scoop | 24g | 3g | 1.5g | 120 | Supplement |
| Salmon (Atlantic) | 100g | 25g | 0g | 13g | 208 | Animal |
| Tofu (firm) | 100g | 8g | 1.9g | 4.8g | 76 | Plant |
| Tempeh | 100g | 19g | 9g | 11g | 193 | Plant |
| Edamame | 100g | 11g | 8.9g | 5.2g | 121 | Plant |
| Lentils (cooked) | 100g | 9g | 20g | 0.4g | 116 | Plant |
| Black Beans (cooked) | 100g | 8.9g | 23g | 0.5g | 132 | Plant |
Source: USDA FoodData Central. Values are approximate and may vary by brand/preparation method.
Complete vs. Incomplete Proteins
A complete protein contains all 9 essential amino acids (EAAs) in adequate amounts. An incomplete protein is deficient in one or more EAAs. This distinction matters primarily for plant-based athletes.
- Complete proteins: All animal proteins, soy/edamame, quinoa, buckwheat
- Incomplete proteins: Most plant proteins (rice, beans, lentils individually) — but combining different plant proteins throughout the day achieves complete amino acid coverage
- Leucine: The most important EAA for triggering muscle protein synthesis. Minimum ~2.5–3g leucine per meal for optimal MPS response. Most 25g+ servings of protein hit this threshold.
Plant-based athletes: Aim for 10–15% higher total protein (1.1–1.2g/lb) to account for lower leucine density and digestibility in plant proteins compared to animal sources.