30 Seconds SummaryThe Three Laws of Protein
- Aim for about 0.82g/lb (1.8g/kg) of protein daily, but rounding up to 1g/lb or 2g/kg can be easier and is generally safe as excess doesn’t pose a problem unless overconsumption is drastic.
- Spread your protein intake throughout the day to enhance protein synthesis by roughly 25% compared to consuming most of your protein in one meal, which proves beneficial over extreme post-workout nutrition.
- Choose high-quality protein sources for optimal muscle protein synthesis; whey protein, in particular, outperforms sources like soy and casein in promoting muscle growth.
- The basic principles to follow: get around 1g/lb or 2g/kg of protein each day, distribute your protein intake across different meals, and prioritize high-quality protein sources such as whey, meat, and eggs.
Stronger By Science
Greg Nuckols
