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 trying to build muscle with resistance training, 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.
Translate the range into a normal day
Multiply kilograms by 1.4 and 2.0 for the general adult range discussed above. To convert pounds to kilograms, divide by about 2.205. The arithmetic is an estimate, not a personalized prescription. For a 60 kg person, four meals averaging 25 g would supply 100 g; foods and portions vary, so check their labels.
| Body weight | Approximate daily range |
|---|---|
| 50 kg / 110 lb | 70–100 g |
| 60 kg / 132 lb | 84–120 g |
| 70 kg / 154 lb | 98–140 g |
| 80 kg / 176 lb | 112–160 g |
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