To provide your body with optimal protein, it is important to distribute your intake evenly throughout the day. This ensures a constant supply of amino acids, which can support your muscle recovery and growth. Below you can read a practical example of how you can distribute your protein intake:
Example of a daily protein distribution
Breakfast: 25-30 grams
For example: Greek yogurt with oatmeal, fruit, and nuts
Lunch: 25-30 grams
For example: Chicken breast with quinoa, vegetables, and an avocado salad.
Snack: 10-20 grams
For example: A protein shake (For example our Chocolate Protein Shake), a handful of nuts, or a boiled egg.
Dinner: 25-30 grams
For example: Salmon with sweet potato, broccoli, and a bit of olive oil.
Post-workout: 20-30 grams
For example: A protein shake or a protein-rich bar. (For example our Vanilla Protein Shake)
With this approach, you not only get enough protein, but you also give your body the building blocks it needs at the moments it needs them most. Note that everyone has a different lifestyle, so what works best can differ per person.
Can you eat too much protein?
Excessive protein intake is very rare and usually occurs at extremely high dosages (think more than 3.0 grams per kilogram of body weight). This can potentially place a strain on the kidneys in people with existing kidney problems. For healthy individuals, a higher protein intake is generally safe, especially if it is distributed throughout the day.
