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Protein

The essential macronutrient for muscle building and recovery.

Well established1 min read

Eat 128 to 176 g a day to build muscle.

80 kg

1.6 to 2.2 g per kilo of bodyweight.

And how much do you eat?Snap your plate. Carve counts it and shows your gap.

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What is Protein?

Protein is essential for muscle building and recovery. It consists of amino acids—the building blocks of your muscles.

How does it work?

Muscle Protein Synthesis (MPS) is triggered when you consume protein. To maximize Hypertrophy, you need to exceed Muscle Protein Breakdown (MPB) consistently.

Best sources

Animal sources:

Chicken, turkey, beef
Fish (salmon, tuna)
Eggs and dairy

Plant sources:

Legumes, tofu, tempeh
Nuts and seeds

Timing & Distribution

BreakfastStart with at least 30g to break the overnight fast.
Post-WorkoutGet protein within 2 hours of training for optimal recovery.
Pre-SleepCasein or slow-digesting protein improves overnight recovery.

Common mistakes

Eating too little - Most beginners underestimate their needs
Uneven distribution - 10g breakfast + 80g dinner is suboptimal
Obsessing over timing - Total daily intake matters most