Introduction
Protein is essential for muscle growth, repair and maintenance, making it one of the most important nutrients your body needs for overall health. More than just a fitness trend, protein supports a wide range of everyday functions, from maintaining strength to aiding hormone and enzyme production. In short, it is the fuel that helps you stay strong, active and ready for whatever your day brings.
How Much Protein Do You Really Need?
The truth is, there isn’t one exact number that works for everyone. Your ideal intake depends on your weight, activity level and personal goals.
A simple way to find your target is to multiply your weight in kilograms by 1.2 to 1.6. This gives you a daily protein range in grams.
For example, if you weigh 65 kg and aim for the higher end, that’s around 104 g of protein per day. It might sound like a lot at first, but when spread across meals and snacks, it becomes much more manageable.
When Is the Best Time to Eat Protein?
There’s no single “right” time for protein, consistency matters most. Spreading your intake throughout the day helps your body make the most of it.
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Before activity: A small protein boost 30 to 60 minutes before exercise can help supply amino acids to your muscles. Try a shake or a serving of Greek yoghurt with fruit.
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After activity: This is your recovery window. Having a protein shake or protein-rich snack within a couple of hours after exercise supports muscle repair and rebuilding.
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Throughout the day: Keep your intake steady by aiming for around 20–30 g of protein at each meal or snack. Protein pancakes at breakfast, a bar mid-afternoon or lean protein at dinner all contribute towards your daily goal.
Why Whey Protein Isolate Fits a Busy Lifestyle
Whole foods should always be your foundation. Lean meats, poultry, fish, eggs, dairy, beans, nuts, seeds and soya are all excellent sources of protein that also deliver valuable nutrients.
However, when life gets busy, it’s not always easy to meet your daily target through food alone. That’s where a supplement can help.
Isopure Whey Protein Isolate offers a simple, effortless way to top up your intake with high-quality protein, without unnecessary extras. Each serving delivers pure whey protein isolate made with ingredients you need, and nothing you don’t. Because when it comes to feeling your best, less really is more.
The Takeaway
Protein isn’t about strict rules or restriction - it’s about giving your body the support it needs to stay strong, healthy and active. Aim for 1.2 to 1.6 g of protein per kilogram of bodyweight each day, spread it across your meals, and don’t stress too much about timing.
Focus on balance, variety and consistency. With Isopure Whey Protein Isolate, you have a simple and effective way to add high-quality protein to your diet and help you reach your goals.
Protein supports the growth and maintenance of muscle mass in conjunction with weight-resistance training.
References
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Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3
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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. https://doi.org/10.1186/s12970-017-0177-8
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Hunter, S. K., et al. (2023). The biological basis of sex differences in athletic performance: Consensus statement for the American College of Sports Medicine. Medicine and Science in Sports and Exercise, 55(12), 2328–2360. https://doi.org/10.1249/MSS.0000000000003300
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Leidy, H. J., et al. (2013). Beneficial effects of a higher-protein breakfast on appetite control in overweight girls. American Journal of Clinical Nutrition, 97(4), 677–688. https://doi.org/10.3945/ajcn.112.053116
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Arentson-Lantz, E., et al. (2015). Protein: A nutrient in focus. Applied Physiology, Nutrition, and Metabolism, 40(8), 755–761. https://doi.org/10.1139/apnm-2014-0530
