How much protein do you really need for strength training? Neurologist breaks down the ideal intake

For a 75 kg adult doing 30–40 minutes of strength training 3 times/week, ideal protein intake is 1.2–1.6 g/kg/day, or 90–120 g daily.

Muscle protein synthesis (MPS) plateaus with moderate protein per meal; sweet spot is 0.25–0.4 g/kg per meal, so spread intake across 3–4 meals.

Protein timing is less critical; 20–40 g of high-quality protein within about 2 hours before or after strength training is enough, as total daily intake matters more.

Good protein sources include eggs, milk, Greek yoghurt, paneer, fish, chicken, soy, lentils, and pulses.

Dr Sudhir Kumar, neurologist at Apollo Hospital, Hyderabad, shared these recommendations in an X post on July 30, 2026.