How Much Protein Do Natural Lifters Need? (ISSN Ranges Explained)
The ISSN recommends about 1.4 to 2.0 g of protein per kg of body weight per day for most exercising adults building or maintaining muscle. Daily total matters more than perfect timing.
Cutting While Keeping Performance
During a cut, keep lifting and keep protein toward the upper end of what ISSN discusses for energy restriction. Shrink training stress before you abandon the main lifts. This page does not prescribe a deficit size.
Meal Timing Around Training Without Obsession
ISSN’s protein stand says the daily total matters more than hitting an exact minute around the workout. Spread protein through the day, eat a meal you tolerate near training, and skip the stopwatch.