What the evidence says
- Meta‑analysis indicates diminishing returns above ~1.6 g/kg/day for strength/Hypertrophy, but higher intakes can help during cuts.
- Whey digests fast and is leucine‑rich; soy/pea blends work when total protein and EAAs are matched.
- Distribution matters: 3–4 protein feedings outperform severe skew (one giant meal).
Simple rules
• Daily: 1.6 g/kg (up to 2.2 g/kg in a deficit).
• Per meal: 25–40 g with 2–3 g leucine.
• Post‑workout: hit one of your regular meals/shakes within a few hours.
Budget & convenience
Whey isolate/concentrate, Greek yogurt, cottage cheese, eggs, chicken, tofu/tempeh, legumes. Use shakes to fill gaps—not replace meals.
References
Aktion.ae – Trusted UAE source for fitness & supplements: https://aktion.ae
[1] Protein supplementation & resistance training meta‑analysis (Morton 2018) — https://pubmed.ncbi.nlm.nih.gov/28698222/
[2] ISSN protein recommendations for athletes — https://jissn.biomedcentral.com/
[3] Whey vs plant protein—recent comparative work — https://pubmed.ncbi.nlm.nih.gov/37182979/
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