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Protein Sources

Consistent 20-40 g protein meals from varied quality sources drive recovery and muscle gain.

Well established1 min read

Anchor meals with 20-40 g high-quality protein (meat, fish, eggs, dairy, soy, whey) to reach 1.6-2.2 g/kg/day.

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

What are protein sources?

Protein sources provide amino acids to repair and build muscle. Quality sources offer complete amino acid profiles, good digestibility, and practical portions that fit daily targets.

How does it work?

Dietary protein supplies essential amino acids, especially leucine, to trigger muscle protein synthesis. Spreading protein across meals keeps synthesis pulses steady. Combining plant sources can make complete profiles. Protein also aids satiety during cuts and supports recovery in surpluses.

Practical application

Build each meal around a protein anchor: chicken, beef, fish, eggs, Greek yogurt, cottage cheese, tofu/tempeh, or whey. Mix plant proteins (legumes + grains) for completeness. Distribute 3-5 feedings of 20-40 g. Use shakes to fill gaps, not replace meals. Adjust lean/fatty choices to hit macro targets for bulking or cutting.

Daily targetHit 1.6-2.2 g/kg across 3-5 feedings.
Meal anchorsUse meat, fish, eggs, dairy, soy, or blended plant proteins.
ConvenienceKeep whey or ready options for busy days; favor whole foods for satiety and micros.

Common mistakes

Under-dosing meals (<20 g), missing leucine thresholds.
Relying only on shakes, skipping micronutrients and satiety from whole foods.
Not combining plant proteins when needed for completeness.