Your details
kg
Daily protein target
0g
of protein per day
0gMinimum target
0gOptimal target
5gCreatine per day
0gPer meal (4 meals)
For guidance only — not financial, tax or legal advice. Verify with a qualified professional.
Protein and creatine — the science
How much protein do I actually need per day?
The evidence-based range for resistance-trained individuals aiming to build or preserve muscle is 1.6–2.2g per kg of bodyweight per day. The International Society of Sports Nutrition (ISSN) supports the upper end for those in a caloric deficit or training very hard. Sedentary adults only need ~0.8g/kg, but this is insufficient for anyone training regularly. Going above 2.4g/kg provides no additional benefit for most people.
Does the timing of protein matter?
Distribution matters more than precise timing. Aim for 3–5 protein servings spread throughout the day, each containing 25–40g of protein, to maximise muscle protein synthesis. Research suggests ~0.4g/kg per meal is a practical target. Pre- and post-workout protein is useful, but hitting your total daily target is the priority — total intake outweighs timing.
How does creatine work and should I take it?
Creatine monohydrate is one of the most researched and effective supplements available. It increases phosphocreatine stores in muscles, improving high-intensity exercise performance and recovery. Effects are most pronounced for strength, sprint, and power activities. 3–5g/day of creatine monohydrate is sufficient for maintenance — loading phases (20g/day for 5–7 days) saturate stores faster but aren't necessary. It is safe for healthy adults at these doses.
Do I need a loading phase for creatine?
No. A loading phase (20g/day in 4 doses for 5–7 days) saturates muscle creatine stores faster, but 3–5g/day achieves the same saturation within 3–4 weeks. The loading phase may cause mild GI discomfort in some people. If you want results faster, load. If you prefer simplicity, just take 3–5g daily from day one.
What are the best food sources of protein?
Highest quality (complete amino acid profiles): chicken breast (~31g/100g), tuna (~30g/100g), eggs (~13g/100g), Greek yoghurt (~10g/100g), cottage cheese (~11g/100g), beef (~26g/100g). Good plant sources: tofu (~8g/100g), edamame (~11g/100g), lentils (~9g/100g cooked), black beans (~8g/100g cooked). Plant proteins are generally less bioavailable — aim for the higher end of the range if plant-based.