An age old question surrounded in debate, speculation and a myriad of study, let us break it down for you so you can get to growing quicker and with less confusion! It's an important topic and determines how fast you can actually grow

Why Protein?

Protein is essential for muscle building—without it, your efforts in the gym won't lead to the growth and strength you're aiming for. When you lift weights, tiny tears occur in your muscle fibers, which then repair and grow back stronger and larger. This repair process requires protein as the building block for muscle tissue. If you don't consume enough protein, your muscles won't have the resources they need to recover, repair, and grow, making your weightlifting efforts far less effective. Proper protein intake is the key to turning hard work in the gym into real results.

Steaks and Weights we Say!

So How Much Per Day?

For building muscle, aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. Protein is essential for muscle growth and recovery, and you can get it from sources like lean meats, fish, eggs, dairy, beans, lentils, and protein supplements.

Ensuring you meet this intake supports your body's ability to repair and build muscle effectively.

The magic number is 1.6 - 2.2g per kilogram of body weight!

What About a Deficit & Old Age?

For those in a calorie deficit or advanced age, a protein intake of 1.6 to 2.2 grams per kilogram of body weight is recommended, but higher amounts can be beneficial. In a deficit, more protein helps preserve muscle mass and boosts fat loss due to its thermic effect.

For older adults, protein needs increase as the body’s ability to synthesize protein declines, which can lead to muscle loss. Consuming extra protein supports muscle maintenance and strength, helping preserve mobility and overall health.

Getting older or losing weight means eat more protein!

Don't Overcomplicate it!

When it comes to building muscle, don’t overcomplicate protein intake. The key is simple: eat enough protein and train consistently. You don’t need to obsess over precise timing or complex combinations—just focus on getting a good amount of protein from quality sources throughout the day. Combine that with regular strength training, and you’ll see results over time. The basics work—keep it straightforward and stick with it!

Keep it simple!

Does Hercules do a Protein Powder?

At Hercules Supplements, we proudly offer two top-tier protein shakes: one packed with high-quality collagen, and the other a powerhouse blend of whey isolate, whey concentrate, and collagen. If you're looking for convenience, superior protein, and incredible flavours, look no further than our Protein of the Gods range—choose between Fully Loaded or Collagen to fuel your goals!

Hit those protein macros with Hercules!