Protein needs vary with body weight, activity level and goals, so there is no single number that fits everyone. Many active adults do well somewhere between 1.2 and 2.0 grams per kilogram of body weight per day, spread across meals.
Whole foods can usually get you there. A shake is a convenient top-up on busy days, not a requirement — check with a doctor or dietitian before making big changes.
Before training, a light meal with carbohydrates and a little protein an hour or two beforehand tends to work well for most people. After training, aim for a meal with protein and carbohydrates within a couple of hours.
There is no need to overthink timing down to the minute — consistency across the week matters more than any single meal.
Even mild dehydration can make workouts feel harder than they need to. A simple habit — water before, during and after training, more on hot days or longer sessions — covers most people’s needs.
Thirst and the colour of your urine are practical everyday guides; if you are training for long endurance events, ask a coach about electrolyte needs specifically.
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