Protein made simple

Most people who train do well on about 1.6–2.2 g of protein per kilo of body weight a day.

Split it across three or four meals of 25–40 g each rather than one big serve.

Easy wins: eggs or Greek yoghurt at breakfast, a palm of lean meat or tofu at lunch and dinner, and a shake after training if you are short.

Scan your meals in the Food Log and the app will show where you land against your target.