Most busy professionals don’t struggle because they lack nutrition knowledge. They struggle to put it into practice. Between meetings, the commute and family, there’s little room for elaborate meal plans. The good news: you don’t need a perfect diet to make progress in the gym. You need a few reliable habits – and a clear sense of what actually moves the needle.
In short
- Your total protein intake across the day matters more than precise timing.
- For people who strength train regularly, the International Society of Sports Nutrition (ISSN) recommends 1.4–2.0 g of protein per kilogram of body weight per day.
- Spread it over several meals of roughly 20–40 g each.
- A shake is convenient, not compulsory.
- If you have kidney disease or another health condition, your protein intake is a question for your doctor.
How much protein do you need?
For healthy adults under 65, the German Nutrition Society (DGE) recommends 0.8 g of protein per kilogram of body weight per day. For moderate recreational exercise, it sees no need for more. For more ambitious training – the DGE’s benchmark is at least five hours a week – an adjusted intake can support your progress.
Sports nutrition bodies are more specific. The ISSN considers 1.4–2.0 g per kilogram per day sufficient for most people who exercise to build and maintain muscle.
A large meta-analysis by Morton and colleagues (2018), covering 49 studies and more than 1,800 participants, looked at what extra protein actually adds to strength training. Protein supplementation did improve gains in strength and muscle mass – measurably, but modestly. Beyond roughly 1.6 g per kilogram per day, more protein brought no further gains in lean mass on average. Given the statistical uncertainty, the authors suggest that up to about 2.2 g may be sensible if you want to get the most out of your training.
To put that in numbers: at 75 kilograms, 1.6 g per kilogram works out at around 120 g of protein a day.
Timing: less critical than its reputation
The famous “anabolic window” – the idea that you have to eat protein the moment you finish training – doesn’t hold up all that well. A meta-analysis by Schoenfeld, Aragon and Krieger (2013) found no independent effect of timing once total protein intake was accounted for. The strongest predictor of muscle gain was how much protein people ate over the day.
The ISSN’s position stand on nutrient timing (2017) also puts total daily intake first, ideally spread evenly across the day. A protein-rich meal within about two hours of training does give muscle protein synthesis a solid boost. How urgent that is, though, depends on when and how much you ate before your session.
In practice: if you had a protein-rich meal before training, there’s no need to sprint for a shake afterwards. If your last meal was hours ago, a post-workout shake is an easy fix.
Distribution: several servings, not one big one
The ISSN recommends around 0.25 g of protein per kilogram of body weight per meal, or 20–40 g, every three to four hours. At 75 kilograms, that’s just under 20 g per meal.
Day to day, that means a decent protein source at breakfast, lunch and dinner, plus a protein-rich snack if you need one. The ISSN also mentions 30–40 g of casein before bed as a way to increase overnight muscle protein synthesis. Think of that as fine-tuning, not a must.
Three habits for busy days
- A default breakfast: one you don’t have to rethink every morning – skyr or quark, eggs, or yoghurt with oats.
- Batch cooking: two or three base dishes a week with fish, meat, pulses or tofu that you can reheat quickly at lunchtime.
- A back-up option: something high in protein within reach for the days when lunch doesn’t happen.
What these habits have in common is that they make decisions for you – and decision-making is exactly what runs short on a packed day.
Shakes: convenient, not compulsory
According to the ISSN, you can cover your protein needs with ordinary food. A shake is simply a practical way to fit in a serving of high-quality protein when time is tight. The DGE’s Q&A states that protein should be spread across the day as part of meals rather than taken as supplements. The two aren’t mutually exclusive: meals as the foundation, a shake as the shortcut.
At the club, shakes are included depending on your membership: two a week with Club Plus, unlimited with Luxury and Deluxe.
When to get medical advice
The amounts above apply to healthy adults. According to the DGE, if your kidney function is impaired, a higher protein intake can make it worse. If you have kidney disease or another health condition, or take regular medication, agree your protein intake with your doctor or a qualified dietitian.
The bottom line
Consistency beats perfection. A sufficient daily total, spread across a few reliable meals, will take you further than chasing the perfect moment. We’re happy to plan the training side with you – your trial session is a good place to start.
Sources
- Jäger R et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. doi:10.1186/s12970-017-0177-8
- Kerksick CM et al. (2017). International Society of Sports Nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition, 14, 33. doi:10.1186/s12970-017-0189-4
- Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. doi:10.1136/bjsports-2017-097608
- Schoenfeld BJ, Aragon AA, Krieger JW (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10, 53. doi:10.1186/1550-2783-10-53
- Deutsche Gesellschaft für Ernährung (2021). Ausgewählte Fragen und Antworten zu Protein und unentbehrlichen Aminosäuren [Selected questions and answers on protein and essential amino acids]. DGE, Bonn. dge.de (PDF, German)
This article is for general information only and does not replace medical or dietary advice.
