How Much Protein Do You Really Need?

Protein helps your muscles recover and grow. Here is how much to aim for, the best food sources and where a shake fits in.

A simple daily target

Most people who train regularly do well with about 1.6–2.2 g of protein per kg of body weight each day. A 70 kg person would aim for roughly 110–150 g.

Spread it across the day

Your body uses protein best when you eat 20–40 g at each meal, rather than one huge serving at night. Three or four protein-rich meals is a good rhythm.

Great local food sources

• Eggs — about 6 g each
• Chicken or beef — 25–30 g per palm-sized portion
• Omena and tilapia — rich in protein and healthy fats
• Beans, ndengu and lentils — affordable plant protein
• Milk and mala — easy protein between meals

Where a shake helps

A scoop of whey protein adds around 24 g of protein in seconds, which is handy after training or on busy days. Mix it in a shaker bottle with water or milk.

Remember

Supplements add to a good diet — they don't replace it. If you have a kidney condition or other health concerns, speak to a doctor before raising your protein intake.