When it comes to building lean muscle and speeding up recovery, protein is king. Whether your goal is to gain strength, tone your body, or maintain hard-earned muscle mass, what you eat is just as important as how you train.
💪 Why Protein Matters
Protein is made up of amino acids — the building blocks of muscle. During intense workouts, muscle fibres break down, and protein helps repair and rebuild them, leading to growth and improved strength.
Getting enough protein daily helps with:
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Muscle growth: Fuels muscle synthesis after training.
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Retention: Prevents muscle loss during calorie deficits or rest days.
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Recovery: Reduces soreness and helps you bounce back faster.
🍳 How Much Protein Do You Really Need?
A general rule:
➡️ 1.6–2.2 grams of protein per kilogram of body weight daily.For example, if you weigh 70 kg, aim for 112–150 g of protein per day.
You can reach your goals through whole foods like lean meats, eggs, fish, tofu, and legumes — but let’s be real, hitting those numbers every day can be tough. That’s where high-quality supplements can help fill the gaps.
👉 Explore our Protein & Supplements Range for affordable, top-rated options that make it easier to stay consistent.
🥤 Best Times to Take Protein
⏰ Morning: Kick-start muscle recovery after overnight fasting.
💪 Post-Workout: Within 30 minutes of training to replenish amino acids.
🍽️ Between Meals: To stay fuller longer and prevent overeating.Try pairing your protein with resistance or strength workouts using gear like our 5 kg Dumbbells or Resistance Bands for maximum results.
⚡ Ready to Build Lean Muscle?
Start with small, consistent nutrition habits and add high-quality supplements to support your journey.
🛒 Shop the full range of Protein, Shakers & Fitness Essentials at Shred Supply HQ — where premium meets affordable.