Evidence library
Straight answers to the protein questions people actually ask
Every answer below is checked against peer-reviewed research and federal nutrition guidance — and every page shows its sources and review method.
- Questions answered
- 10
- Cited sources
- 6
- Independently reviewed
- No brand input
How much you need
0.8–2.2grams per kg of body weight, per day
How much protein should I eat per day?
See the evidence20–40grams per meal, across about 4 mealsHow much protein should I eat per meal?
See the evidence1.6–2.4grams per kg, per day, while cuttingWhat is the best type of protein for weight loss?
See the evidence1.0–1.2grams per kg, per day, for adults 65+How much protein do seniors need?
See the evidenceHow protein works
Nothere is no 30 g absorption cap
Is 30g protein per meal the absorption limit?
See the evidence4–6 hrsthe real post-workout window, not 30 minutesDoes protein timing (anabolic window) matter?
See the evidenceUp to 2.2grams per kg is safe with normal kidney functionIs too much protein bad for your kidneys?
See the evidenceChoosing a source
1–2 vs 6–8hours to digest — whey against casein