How Much Protein Do You ACTUALLY Need for HIIT & Strength Training?
When you’re pushing through high-intensity strength and cardio workouts at PEAK Fit, your muscles undergo micro-tears that require fuel to repair, rebuild, and strengthen. But with so much conflicting advice online, how much protein do you really need?
The Science-Backed Formula
For active individuals engaging in high-intensity functional workouts, general daily guidelines (0.8g per kg) aren’t enough. Research shows that active adults building strength and endurance perform best consuming 0.7 to 1.0 grams of protein per pound of target body weight daily.
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150 lb active adult: ~105g – 150g protein per day
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180 lb active adult: ~125g – 180g protein per day
How to Hit Your Target
Spread It Out: Aim for 30–40 grams of protein per main meal.
Prioritize Post-Workout: Consume 25–35 grams within 1–2 hours after your session to jumpstart muscle recovery.
Focus on Quality Sources: Chicken breast, lean beef, wild salmon, eggs, Greek yogurt, tofu, and high-quality whey or plant protein powders.
