How Much Protein & When?

Hang around the weight room and you’re likely to hear a wide range of recommendations on how much protein you need and when it should be consumed. It’s safe to assume a more scientific approach was taken in a study published in the Journal of Sports Sciences.
 
Researchers suggest 1.3 to 1.8 grams of protein per kilogram of body weight consumed over the course of 3 to 4 daily meals is sufficient to maximize protein synthesis, a metabolic process important to muscle building and maintenance. If you’re restricting calories to lose body fat, 1.8 to 2 grams of protein per kilogram of body weight per day might help you retain muscle mass during the diet.