Unraveling the Protein Puzzle: How Much Do You Really Need?

We all know that protein is a crucial component of a balanced diet, especially for those of us who are pushing our bodies to the limit in every workout. But the golden question remains – how much protein do we actually need to optimize our performance and recovery? Today, we’re diving into some insights from a comprehensive article by Richard Scrivener, published by the National Strength and Conditioning Association, to shed some light on this topic.

The Protein Lowdown

In his article “How Much Protein – Updates from the Research,” Scrivener delves into the intricate world of protein consumption and its effects on our bodies. He sifts through the latest research to provide updated recommendations for athletes, fitness enthusiasts, and anyone looking to enhance their physical performance.

Key Takeaways

1. **Individual Needs:**

Protein needs can vary greatly depending on your individual goals, body weight, and the intensity of your training. There isn’t a one-size-fits-all answer, but rather a range that caters to different needs.

2. **Quality Matters:**

Not all proteins are created equal. The quality of the protein source plays a pivotal role in how our bodies process and utilize it. Incorporating a variety of high-quality protein sources is essential to ensure we’re getting a spectrum of amino acids to support muscle repair and growth.

3. **Timing is Everything:**

The timing of protein intake can influence its effectiveness. Consuming protein post-workout can be particularly beneficial to kickstart the recovery process and promote muscle synthesis.

So, How Much Protein Do We Need?

While the exact amount can vary, a general guideline is to consume between 1.6 to 2.2 grams of protein per kilogram of body weight for those involved in intense training. This range ensures that you’re getting enough protein to support muscle recovery and growth while avoiding excess intake that your body won’t utilize.

Flex Affect’s Approach

Here at Flex Affect, we’re committed to providing personalized nutrition advice to complement your training regime. We understand that everybody is different, and we’re here to help you decipher your unique protein needs to elevate your performance and results.

Final Thoughts

Navigating the world of protein can be complex, but it doesn’t have to be. Armed with insights from experts like Richard Scrivener and personalized guidance from our team at Flex Affect, you’ll be well on your way to unlocking your fullest potential.

Stay tuned for more insights, tips, and tricks to power your performance, and remember – we’re always here to support your journey to becoming the best version of yourself!

Happy training!

*Note: Always consult with a healthcare professional or dietitian before making significant changes to your diet or nutrition plan to ensure it’s appropriate for your individual health needs and goals.*


Scrivener, R. P. (2020, January 3). How Much Protein – Updates from the Research. https://www.nsca.com/education/articles/nsca-coach/how-much-protein-updates-from-the-research/



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