The MYNDset

The short answer: about 0.45–0.55 grams per pound of body weight a day — roughly 82 grams for a 150-pound adult. Here's what that means at each meal.

When appetite is the obstacle, a thick shake makes it worse. Here's why light, sparkling protein water gets finished when nothing else sounds good — and why that matters more than the nutrition label.

Practice ends at 11. The next one starts at 4. Heat kills appetite — and that five-hour gap is where the day's protein quietly disappears. Here's the easiest fix for two-a-day athletes who are too hot to eat.