Protein: how much actually matters

For building muscle, the evidence converges on roughly 1.6–2.2g of protein per kg of bodyweight per day. Above that, benefits flatten out sharply.

For an 80kg lifter that is about 130–175g daily.

Timing is mostly overrated. The "anabolic window" turns out to be several hours wide, not thirty minutes. Total daily intake is what moves the needle. Spreading it across 3–4 meals is marginally better than 1–2, mostly because it is easier to actually eat that much.

Practical sources: chicken breast (~31g/100g), Greek yoghurt (~10g/100g), eggs (~6g each), lentils (~9g/100g cooked), whey (~24g/scoop).

If you are in a calorie deficit, push toward the upper end: higher protein preserves lean mass when energy is scarce.