NutriRank

Lean meats (chicken breast, turkey, lean beef), fish (tuna, salmon, shrimp), dairy (Greek yogurt, cottage cheese, eggs), and plant proteins (tempeh, edamame, lentils, hemp seeds) are all excellent choices. The key is hitting your daily protein target consistently across meals.

Research supports 1.6-2.2 g of protein per kilogram of body weight per day for maximizing muscle protein synthesis in resistance-trained individuals. For a 75 kg person, this means 120-165 g of protein daily. Distributing this across 3-5 meals of 25-40 g each is most effective.

Both matter. Current evidence suggests that total daily protein intake is the primary driver of muscle protein synthesis. That said, consuming 20-40 g of protein within a few hours of training (either before or after) is a sound practice. The "anabolic window" is wider than once thought - prioritise hitting daily totals above timing.

Yes. Plant-based athletes can build muscle effectively by consuming sufficient total protein from varied sources (legumes, tofu, tempeh, seitan, hemp, pea protein), paying attention to leucine-rich sources which drive muscle protein synthesis, and ensuring adequate total calories.

Whole foods provide protein alongside valuable micronutrients, fiber, and other beneficial compounds. Protein powders are convenient supplements that help hit targets when whole-food intake falls short, but they should supplement rather than replace whole-food protein sources.