Define your daily protein intake by targeting either a minimum of 160 grams or a value of 0.8 grams per pound of body weight (whichever is higher), ideally spread across 3 to 4 meals per day to optimize physical development and recovery.

noli's read

The recommendation to aim for 0.8 g of protein per pound of body weight (approximately 1.76 g/kg) to optimize fitness is robustly validated by science. Indeed, a landmark meta-analysis conducted by Morton et al. in the British Journal of Sports Medicine (2018) shows that muscle development plateaus at around 1.62 g/kg per day in active individuals. Nevertheless, imposing an arbitrary minimum threshold of 160 g is excessive, particularly for lighter physiques for whom this represents a significant surplus with no demonstrated benefit for recovery. As for distribution, splitting this intake into 3 to 4 daily meals is an excellent strategy to support physical tone. A review of the literature by Schoenfeld and Aragon in the Journal of the International Society of Sports Nutrition (2018) further advises aiming for approximately 0.4 g/kg of protein per meal across 4 servings in order to maximize muscle regeneration throughout the day.

the sources

1. 1Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
2. 2Rolls BJ 2009
3. 3thefitness.wiki