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The “just eat real food” approach will work for you if:
✓ You’re ready, willing, and able to eat protein-rich foods throughout the day.
Data shows muscle growth is maximized by a daily protein intake of 1.6-2.2
grams/kilograms (g/kg) body weight. Try to distribute protein throughout the
day, with an intake of about 0.4-0.6 g/kg per meal (assuming you eat about 3-4
meals per day). For specific protein recommendations based on your sex, age,
and body size, use our macros calculator.
✓You’re under age 65. It takes less protein to stimulate protein synthesis when
you’re younger, making it pretty easy to get all you need from food.
The #2 source of amino acids
Let’s say consuming 1-2 protein portions per meal sounds unlikely. In that case:
Whey protein is your next best option.
As the chart below shows, when compared to other protein powders, whey
contains the most leucine and EAAs per scoop.8,4
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