You can't out-train a diet that's missing the one ingredient your body needs to repair and build. For everybody who lifts, that ingredient is protein. The good news: getting enough is far simpler than the supplement industry wants you to believe.
How much you actually need
A practical target for most active people is roughly 0.7 to 1 gram of protein per pound of body weight per day. That sounds like a lot until you spread it across your meals and stop trying to get it all from one sad chicken breast at dinner.
- Anchor every meal with a palm-sized portion of protein.
- Front-load breakfast — most people under-eat protein early and scramble at night.
- Whole foods first. A shake is a convenient backup, not the foundation.
Supplements are the seasoning, not the meal. Get the meals right and you may not need the seasoning at all.
— Coach Devon
Keep it boring
The nutrition plan you'll actually follow beats the perfect one you'll abandon in a week. Pick four or five protein sources you genuinely like, learn three ways to cook them, and rotate. Boring and consistent wins every single time.