08/12/2026
HOW MUCH PROTEIN DO YOU ACTUALLY NEED?!
I’ve heard it all! From clients saying protein is bad for you to other saying they eat double their body weight 😳
Well let’s see what science actually says:
Protein isn’t just for bodybuilders. Your body uses it to help build and repair muscle, maintain lean tissue, and recover from training. Especially as we age! (And yes, that means those of you over 35!)
The traditional RDA for healthy adults is about 0.8 grams per kilogram of bodyweight per day — roughly 0.36 g per pound. But here’s the catch: that’s designed primarily to meet basic nutritional needs. It’s not necessarily the optimal amount for someone strength training.
IF YOU LIFT WEIGHTS Research reviewed by the International Society of Sports Nutrition suggests most exercising adults do well around: 1.4–2.0 g/kg per day or approximately 0.64–0.91 g per pound of bodyweight. You don’t need any more than that!
WHAT ABOUT PER MEAL? A practical target is roughly 20–40 grams of high-quality protein per meal. But again, the most important part is just getting it in daily!
If eating “real food” is hard for you (think chicken beef shrimp, etc) a protein powder or shake can be a great addition to your daily diet. The company I use makes protein powder in vegan, all natural, whey, and ready to drink shakes. All made with the highest quality ingredients.
Link 🔗 to protein supps:
https://1stphorm.com/DevonArrington
