{"id":40,"date":"2026-09-01T10:36:06","date_gmt":"2026-09-01T10:36:06","guid":{"rendered":"https:\/\/demos.canvaswp.com\/supplements\/2026\/09\/01\/how-much-protein-do-you-actually-need\/"},"modified":"2026-09-01T10:36:06","modified_gmt":"2026-09-01T10:36:06","slug":"how-much-protein-do-you-actually-need","status":"publish","type":"post","link":"https:\/\/demos.canvaswp.com\/supplements\/2026\/09\/01\/how-much-protein-do-you-actually-need\/","title":{"rendered":"How Much Protein Do You Actually Need?"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Ask five people how much protein you need and you will get five numbers, most of them printed on a tub. The research is calmer than the marketing: somewhere between 1.6 and 2.2 grams per kilogram of body weight covers almost everyone who trains seriously, and going past the top of that range has never been shown to add anything.<\/p>\n<p class=\"wp-block-paragraph\">Start with what you already eat. Most people who lift are closer to the target than they think once eggs, dairy, meat and legumes are counted honestly for a week. A supplement is there to close a gap of twenty or thirty grams a day, not to replace half your diet.<\/p>\n<p class=\"wp-block-paragraph\">Spread it out. Roughly even servings across three or four meals gives the body a steadier supply than one enormous shake, and it is far easier on the stomach. If you train in the evening, a slower protein before bed is a sensible way to cover the long overnight gap.<\/p>\n<p class=\"wp-block-paragraph\">Two groups genuinely need the upper end: anyone eating in a deficit, because protein is what protects lean mass when calories are short, and anyone coming back from a lay-off. Everyone else can stop worrying about the last twenty grams and go and train.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The honest answer is a range, not a number. Here is how to find yours from body weight, training load and the food you already eat.<\/p>\n","protected":false},"author":1,"featured_media":53,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[17,18,19],"class_list":["post-40","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-nutrition","tag-protein","tag-recovery"],"_links":{"self":[{"href":"https:\/\/demos.canvaswp.com\/supplements\/wp-json\/wp\/v2\/posts\/40","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/demos.canvaswp.com\/supplements\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/demos.canvaswp.com\/supplements\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/demos.canvaswp.com\/supplements\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/demos.canvaswp.com\/supplements\/wp-json\/wp\/v2\/comments?post=40"}],"version-history":[{"count":0,"href":"https:\/\/demos.canvaswp.com\/supplements\/wp-json\/wp\/v2\/posts\/40\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demos.canvaswp.com\/supplements\/wp-json\/wp\/v2\/media\/53"}],"wp:attachment":[{"href":"https:\/\/demos.canvaswp.com\/supplements\/wp-json\/wp\/v2\/media?parent=40"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demos.canvaswp.com\/supplements\/wp-json\/wp\/v2\/categories?post=40"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demos.canvaswp.com\/supplements\/wp-json\/wp\/v2\/tags?post=40"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}