You Need More Protein If You’re Working Hard in the Gym—Here’s How Much
Regular exercisers have higher protein needs compared to sedentary individuals. The recommended protein intake for active individuals can be significantly higher than the general guideline of 0.8 grams per kilogram of body weight. Timing and quality of protein sources also play a crucial role in muscle growth and recovery.
- ▪Active individuals require between 1.6 and 2.4 grams of protein per kilogram of body weight.
- ▪Protein should be consumed three to five times a day for optimal muscle growth.
- ▪Sources rich in leucine, omega-3s, and vitamin D are particularly beneficial for muscle synthesis.
Opening excerpt (first ~120 words) tap to expand
WellnessYou Need More Protein If You’re Working Hard in the Gym—Here’s How MuchOn the other hand, there’s no need to pound chicken breasts and cottage cheese if you’re mostly sitting on the couch.By Jennifer HeimlichMay 24, 2026Michael Houtz; Getty ImagesSave StorySave this storySave StorySave this storyHeading to the gym to lift a few weights can be a gateway drug to a whole wellness routine. Before you know it, you’re doing pre-workout mobility drills. You’re foam rolling, or using one of those fancy massage guns that make it look like you’re about to drill a hole into your thigh.
…
Excerpt limited to ~120 words for fair-use compliance. The full article is at GQ.
Discussion
0 commentsMore from GQ
