For most healthy exercising adults, roughly 1.4–2.0 grams of protein per kilogram of body weight per day is a well-supported general range. Meta-analysis suggests benefits plateau for many people around 1.6 g/kg/day, with individual uncertainty. Total daily intake matters more than a tiny post-workout window.
Set a daily target
Protein supplies amino acids used in tissue remodeling. Position stands and meta-analyses support an intake above the sedentary minimum for people pursuing resistance-training adaptations, while also showing diminishing returns at higher intakes.
Distribute protein across the day
Several protein-containing meals make the daily target easier and create repeated opportunities for muscle protein synthesis. Exact timing is less important than consistently reaching a suitable total and eating around training in a way that feels comfortable.
Use powder for convenience
Whey, soy, pea blends, and other powders can close a gap; none targets the glutes. Supplements are optional when food already provides the target, and people with kidney disease, pregnancy, allergies, or other medical constraints should seek individualized guidance.
A protein shake after training goes directly to your glutes.
Protein supports whole-body repair; local training determines which muscles receive a growth stimulus.
References
These sources support the explanations above. They cannot replace individual medical, nutrition, or training advice.
- Morton et al. (2018), protein supplementation and resistance training Systematic review, meta-analysis and meta-regression
- International Society of Sports Nutrition position stand: protein and exercise Position stand
- Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM: nutrition and athletic performance Joint position statement
- NIH Office of Dietary Supplements: exercise and athletic-performance supplements Government evidence summary