How much protein do you actually need?
Fitnes Team·May 27, 2026·1 min read
Protein is the most discussed and most oversold nutrient in fitness.
The useful range
For someone training two to four times a week, 1.4 to 2.0 grams per kilogram of body weight per day covers it. Below that, recovery suffers; far above it, you are mostly paying for expensive urine.
Spread it across the day. Three or four servings of twenty-five to forty grams is easier to digest than one large hit.
Where it comes from
Eggs, dairy, fish, poultry, meat, legumes, tofu. A shake is convenient, not magic — treat it as food you can carry, not as a supplement.
What matters more
Total daily intake over the week matters more than the timing of any single meal.
Fitnes Team
Training, nutrition and recovery, written by the Fitnes coaching team.