Definition
For muscle growth and retention, eat 0.7–1g of protein per pound of bodyweight per day. Spread it across 3–5 meals of 30–50g each to maximize muscle protein synthesis. Higher intakes (up to 1.2g/lb) are useful during aggressive cuts to preserve lean mass.
Real questions
Can you eat too much protein?
Healthy adults tolerate 1g+/lb with no issue. The practical limit is appetite and budget, not biology.
Is whey protein necessary?
No — it's convenient, not magic. Hit your daily total from whole foods and supplement with whey only to fill gaps.
Stack with
Put it to work
Coach Foster builds your program around protein intake and the rest of the fundamentals, shaped to your body and your week.