What's inside
5 protein myths, busted: can there be too much protein for your kidneys, the "30g limit", the anabolic window, plant vs animal protein, and more
What protein actually does: for your muscles, recovery and the rest of your body
Your protein target: how much you need for your goals, and how to spread it across the day
Best food sources: animal and plant options that make hitting your target easy
A high-protein day of real food, plus an easy cashew chicken tray bake (around 40g of protein a serve)
Protein powder: when it's useful, and when it's not
Who it's for
✓ You train regularly and want to recover better and see results
✓ You're trying to lose weight without losing muscle
✓ You're confused by mixed messages online and want the evidence
✓ You want to eat real food you enjoy, not live on chicken and broccoli
Who it's not for
✗ You're after a quick-fix diet
✗ You think more protein shakes will do the work for you
✗ You're not ready to change anything about how you eat
If you're ready to stop guessing and start fuelling properly, scroll back down and grab your free copy