Most people who lift regularly do well with more protein than the bare minimum. One widely cited sports-nutrition position stand, from the International Society of Sports Nutrition (2017), says a daily intake of about 1.4 to 2.0 grams of protein per kilogram of body weight is sufficient for most exercising people. That works out to roughly 0.6 to 0.9 grams per pound.
For water, there is no single number for everyone. Drink regularly through the day, more when it is hot or you sweat, and let thirst and the color of your urine guide you. Both topics depend on your body, health and doctor's advice, so treat this as general information.
Protein: the basics
Protein supplies the building blocks your body uses to repair and build muscle, among other jobs. When you lift, you give your body a reason to use them.
The ranges
- The common baseline for adults, the recommended dietary allowance in the U.S., is 0.8 grams per kilogram of body weight per day. That is meant to prevent deficiency, not to optimise training.
- The ISSN position stand cited above puts 1.4 to 2.0 grams per kilogram per day as enough for most people who exercise, to build and maintain muscle.
Do the math. A person who weighs 70 kilograms (about 154 pounds) would land between about 98 and 140 grams a day at those figures. A person who weighs 90 kilograms (about 200 pounds) would land between about 126 and 180 grams.
These are ranges, not rules. Many people do fine at the lower end. If you have kidney disease or another medical condition, check with your doctor or a registered dietitian before raising your protein.
Spread it out
Protein works well when spread across your meals instead of crammed into one. Aim for a solid serving at each meal, often 25 to 40 grams for many adults, depending on body size. It also helps you feel full, which supports fat loss; see whole-food nutrition for fat loss.
Easy food sources (approximate)
These are rough numbers. Labels vary.
- Chicken breast, about 100 grams cooked: roughly 30 grams of protein
- Eggs, 2 large: roughly 12 to 13 grams
- Plain Greek yogurt, 1 cup: roughly 20 grams or more, depending on brand
- Canned tuna or salmon, a can: roughly 20 to 25 grams
- Lentils or beans, 1 cup cooked: roughly 15 to 18 grams
- Tofu, half a block: roughly 10 to 20 grams, depending on firmness
- Cottage cheese, 1 cup: roughly 25 grams
Check labels and use a food app for a few days if you are curious. You will quickly learn what a 30-gram meal looks like.
Do you need supplements?
No, not necessarily. Whole foods can cover your needs. Protein powder is a convenient option when you are busy or traveling, if you tolerate it well. Pick a product from a reputable brand, and be wary of big claims. If you are unsure, ask a registered dietitian.
Water and hydration
Water supports nearly everything in your body. Training makes you sweat, and sweat takes fluid with it.
Simple habits
- Start your day with a glass. Easy and quick.
- Keep a bottle in sight. You drink more when it is next to you.
- Drink during your workout. Sip between sets, particularly if you are sweating.
- Match the weather. Warm days and sunny outdoor sessions mean more fluid.
- Eat your water. Fruit and vegetables count too.
How do you know if you are drinking enough?
A rough check many people use is the color of their urine: pale yellow is a typical sign of good hydration, while dark yellow suggests you need more. It is not perfect, because vitamins, foods and medications can change the color. Thirst is another guide.
Coffee, tea and alcohol
Moderate amounts of coffee and tea count toward your fluids for most people. Alcohol can work against hydration and recovery, and it adds calories. Keep it modest if you are training hard.
More is not always better
Drinking excessive water in a short time can be harmful. For most people, drinking to thirst and with meals is enough. People with certain medical conditions or on certain medications are given specific fluid guidance by their doctors, and that always comes first.
How to put it together on a training day
- 1Morning: a glass of water, a protein-rich breakfast.
- 2Before training: a light meal or snack if you need it. Water.
- 3During training: sip water.
- 4After training: a meal with protein, plus some carbs and vegetables.
- 5Evening: another protein-rich meal, and water as you like.
Recovery depends on food and sleep too; see recovery, rest days and sleep.
Special cases
- Older adults. Protein needs and absorption can shift with age, and many older lifters aim for the middle or upper part of the range. See strength training over 40 and 50.
- Plant-based eaters. You can meet your needs with a mix of beans, lentils, tofu, tempeh, soy products, grains, nuts and seeds. You may need to pay attention to variety and total amount.
- Travelers. Pack nuts, jerky or protein bars you trust, and drink plenty of water on flights. Read staying consistent through a busy week and travel.
- Pregnant or nursing, or with a health condition. Speak with your doctor or a dietitian.
What does the research say about timing?
Total daily protein tends to matter more than exact timing. A protein-containing meal within a few hours of training is a fine, simple habit. You do not have to chug a shake the second you stop lifting.
Keep it simple
You do not need to track grams forever. Try these three rules for a few weeks:
- 1A palm or two of protein at each meal.
- 2A water bottle within reach all day.
- 3Mostly whole foods.
Then adjust based on how you feel and perform.
Help is available
Garrett offers practical nutrition guidance rooted in real, whole foods as part of his coaching, alongside custom programming at your home. He is a trainer, not a doctor or dietitian, and does not make medical claims. If you want help building the habits, book a session or read about in-home personal training in Venice. He trains clients in Venice, Marina del Rey or Santa Monica.
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This article is general information, not medical advice. Talk to your doctor before starting or changing an exercise or nutrition plan, especially if you have an injury or a health condition.