Protein, Made Simple

Strip away the noise and four rules cover it:

• Hit 1.2 to 2.0g per kg based on your age and activity
• Split it across 3 to 4 meals, around 30g each
• Lead with whole foods: chicken, fish, eggs, Greek yogurt, beans, tofu
• Treat powder as a shortcut, handy when real food is not, never required

Protein matters, but it is not magic. The industry profits from making it feel urgent and complicated. Eat enough, space it out, and stop chasing grams to the decimal.