The Simple Protein Formula
Most people need 1.6–2.2g of protein per kg of bodyweight to build muscle.
Example:
70 kg person → 112–154 g protein/day
How Much Should Come From Whey?
General rule:
- 1 scoop (20–25g protein)
- 1–2 times per day
When to Take Whey for Best Results
- Post-workout: Fastest absorption
- Morning: Prevents muscle breakdown
- Between meals: Boosts daily intake
- Night: Helps recovery during sleep
Signs You’re Taking the Right Amount
- Better strength
- Faster recovery
- Steady muscle gain
- Energy levels improve
