How Much Protein Do You Really Need for Recovery?
We get it. The protein space is noisy. 1.2g per kg? 2.2g? More?
Let’s cut through the noise.
How Much Protein Do You Really Need?
If you're active, the sweet spot for protein is 1.6–2.2g per kg of body weight. So if you weigh 75kg, you're aiming for 120–165g of protein daily.
This isn’t just for bodybuilders. It’s for runners, HIIT lovers, weekend warriors—anyone breaking down muscle and expecting it to come back stronger.
Why Protein Timing Matters
Your body isn’t a bank, it can’t “save” all the protein you eat in one go. Instead, it responds best when you distribute protein evenly across the day, particularly post-workout and before sleep, when muscle protein synthesis peaks.
Skipping recovery shakes or delaying meals? That’s like missing your window for repair.
Whole Supp = Effortless, Complete Recovery
Each Whole Supp shake packs 31g of plant-based protein, all 9 essential amino acids, plus added nutrients to reduce inflammation, boost absorption, and support energy metabolism. No dairy, no sugar spikes, no bloat—just clean, functional fuel.
Use it:
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Post-workout to spark muscle repair
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As a meal replacement when you're on the go
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As a bedtime shake to fuel overnight recovery
The Bottom Line
If you’re training hard but under-fuelling, you’re not optimising. Track your intake. Time it right. And let Whole Supp do the heavy lifting.
Because recovery is where the real gains are made.
Jul 23, 2025• Posted by Darren O’Reilly
