Protein Intake Cheatsheet

Protein science simplified.

I have read multiple journal articles over the years and simplified all the science. Please enjoy the summary.

How much protein do you need?

Bulking and Recomposition: approx 1.6-2.2 grams of protein for each kilogram of body weight.

Cutting: approx 1.2-2.7 grams of protein for each kilogram of body weight.

How much protein can your body absorb?

All of it. It gets absorbed into your bloodstream from your gut and floats around until used or passed through your rectum. Intermittent fasters have no fear, the daily amount of protein intake is much more important than the amount of protein per meal. It is recommended that you spread your meals out to aid with digestion and protein synthesis.

When is the best time to consume protein with your training schedule?

Consume two meals 4-6 hours apart and train within that timeframe.