Field Guide 10 — Protein

How much, from where, minus the powder cult.

For resistance-trained adults the prescription is 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. That is essentially the whole thing; the rest is detail. Spread it across three to five meals, lean on whole foods, and use whey or another complete protein to fill gaps rather than as the foundation. The you-can-only-absorb-30g-at-once line is not accurate; total daily intake does most of the work and meal timing helps a little. Brad takes six different protein supplements and has the same body composition as Susan, who eats yoghurt, chicken, lentils, and the occasional scoop of whey. Written for anyone worn down by contradictory protein advice online.

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Nelson Sequeira is a certified fitness professional with 15+ years of experience across Portugal, Bahrain, and the UAE. He is not a licensed nutritionist, physician, physiotherapist, or psychologist. Nothing here replaces qualified medical or clinical advice. Consult a licensed healthcare professional before starting any new training, nutrition, or recovery program.