How much protein do you really need to get strong?

Many people chasing more strength think they need huge amounts of protein, but the article argues the “right” amount depends on your body and training. A sports dietitian says the UK baseline guideline for sedentary adults is about 0.75–0.8g per kilogram (per kg) of body weight per day, while people doing regular resistance training may need more. For serious lifters, research suggests roughly 1.6–2.2g per kg can help maximise muscle-building.

Experts prefer getting protein from a balanced diet (beans, lentils, dairy, eggs, meat or tofu), but supplements like protein powder can be convenient. The warning: some powders may have extra additives, misleading labels, or harmful contaminants (like heavy metals). They also caution against relying on shakes as meal replacements, and suggest spreading protein per meal (around 20–30g). Too much protein or powder may cause digestive discomfort and, over time, possible kidney strain—especially for people with existing issues.