The Protein Myth: How Much You Actually Need

The fitness industry has convinced you that you need 200+ grams of protein per day.

That you need to eat every 2-3 hours to "prevent muscle breakdown."

That if you don't get 40g of protein within 30 minutes of training, your workout was wasted.

All of this is wrong.

Here's what the research actually shows about protein intake—and why you're probably overthinking it.

Walk into any gym and you'll hear the same advice:

"Bro, you need at least 1 gram per pound of bodyweight. I'm eating 250g per day."

"Gotta hit that anabolic window. Protein shake immediately after training or you're leaving gains on the table."

"Eat every 2-3 hours to keep your metabolism elevated and prevent catabolism."

None of this is supported by research.

A 2018 meta-analysis published in the British Journal of Sports Medicine analyzed 49 studies on protein intake and muscle growth in trained individuals.

The findings:

Protein intake above 0.8g per pound of bodyweight (1.6g per kg) showed no additional benefit for muscle growth or strength gains.

Read that again: 0.8g per pound.

Not 1g. Not 1.5g. Not 2g.

0.8g per pound is the ceiling for muscle protein synthesis in most people.

If you weigh 200 lbs:
Optimal protein intake = 160g per day

If you weigh 180 lbs:
Optimal protein intake = 144g per day

If you weigh 220 lbs:
Optimal protein intake = 176g per day

That's it. More doesn't hurt (protein is satiating and has a high thermic effect), but it doesn't build more muscle.

That recommendation provides a buffer above the actual requirement (0.8g/lb) to account for:

It's not wrong, it's just overly conservative. 0.8g/lb is sufficient if you're tracking accurately and eating quality protein sources.

During a calorie deficit, protein requirements increase slightly to preserve muscle mass.

Research recommendation: 0.8-1.0g per pound during fat loss.

The higher end (1.0g/lb) provides extra insurance when calories are restricted. But you still don't need 1.5-2g/lb that you'll see recommended online.

Older adults (55+) have slightly higher protein requirements due to anabolic resistance—their muscles don't respond to protein as efficiently.

Research recommendation: 0.9-1.0g per pound for adults 55+.

Still not the 1.5-2g/lb often recommended.

Not all protein is equal. This is where most people go wrong.

Complete proteins (contain all essential amino acids in sufficient amounts):

Incomplete proteins (missing or low in one or more essential amino acids):

The fix for plant-based eaters:
Combine incomplete proteins (rice + beans, peanut butter + bread) or use protein powders to ensure you're getting all essential amino acids.

The practical rule:
If you're eating animal protein at most meals, you're getting complete proteins. Don't overthink it.

The fitness industry claims you need to "spread protein evenly throughout the day" to maximize muscle protein synthesis.

What the research actually shows:

A 2018 study in The Journal of the International Society of Sports Nutrition compared:

Result: No significant difference in muscle protein synthesis or muscle growth.

Translation:
Whether you eat 4 meals with 40g each or 2 meals with 80g each doesn't matter for muscle growth—as long as total daily protein is the same.

Your meal frequency should be based on preference and lifestyle, not some arbitrary "optimal" distribution.

"You have 30 minutes after training to consume protein or your workout was wasted!"

This is fear-based marketing from supplement companies.

What research actually shows:

The "anabolic window" exists, but it's 4-6 hours wide, not 30 minutes.

A 2013 meta-analysis in the Journal of the International Society of Sports Nutrition found:

Protein timing (pre vs. post-workout) had minimal effect on muscle growth as long as total daily protein intake was adequate.

What actually matters:
Eating protein within a few hours before OR after training. Not within 30 minutes.

Practical application:

If you train fasted in the morning:
Have protein within 1-2 hours post-workout.

If you eat 2-3 hours before training:
Post-workout protein timing is irrelevant. You're already in the "window."

If you train in the evening after eating all day:
Post-workout protein is optional. You're fine.

Stop stressing about the exact timing. Just eat protein at some point around your training.

Here's how to hit your protein target without obsessing:

Bodyweight in pounds x 0.8 = daily protein target in grams

Example:
200 lbs x 0.8 = 160g per day

Breakfast options:

Lunch/Dinner options:

Snacks (if needed):

Simple approach (3 meals):

Easier approach (4 meals):

Pick the meal frequency that fits your schedule and preference.

Is it necessary? No.

Is it convenient? Yes.

Protein powder is simply food. It's not a magic supplement. It's just a convenient way to hit your protein target when whole foods aren't practical.

When it's useful:

When it's not necessary:

Best types:

Avoid:

Typical pattern:

Why it's suboptimal:
Muscle protein synthesis maxes out around 40-50g per meal. Eating 100g at dinner doesn't give you 2.5x the benefit of 40g.

Better distribution:

Foods marketed as "high-protein" but actually aren't:

Better options with same calories:

Common belief: "I don't count the protein from rice, oats, or bread."

Reality: These sources contain protein and they add up over the course of a day.

Example:

Daily total from "non-protein" sources: 20-30g

Why it matters: If your target is 160g and you hit 140g from "protein sources," you're actually at 160-170g total. You're fine.

You need less protein than the fitness industry tells you.

For muscle growth:
0.8g per pound of bodyweight

For fat loss:
0.8-1.0g per pound of bodyweight

For maintenance:
0.7-0.8g per pound of bodyweight

Everything beyond this is insurance, not optimization.

More protein doesn't hurt—it's satiating, has a high thermic effect, and helps with adherence. But it doesn't build more muscle once you're above the threshold.

Stop obsessing about:

Start focusing on:

That's it. That's the protocol.

Action step for this week:

Calculate your protein target (bodyweight x 0.8).

Track your protein intake for 3 days to see where you actually land.

If you're consistently under target, identify 1-2 simple swaps:

Hit reply and tell me: What's your current protein intake vs. your target? Most people are surprised one way or the other.

— Josh

P.S. If you're eating 200+ grams of protein per day and you weigh under 250 lbs, you're probably just producing expensive urine. Your body can only use so much. Save your money and your digestive system.

P.P.S. Know someone drowning in protein shakes because Instagram told them to? Send them this. They can subscribe here.