Dietitian Amanda Pasko Urges 1.6-2.2 Grams of Protein per Kilo for Muscle Gain

1 articles · Updated · Business Insider · Jun 30

Amanda Pasko said protein timing and spacing through the day can matter more for muscle repair and fat loss than simply hitting a daily total.
1.6 to 2.2 grams per kilo per day is the research-backed range she cited for athletes, while she personally targets about 2.2 grams and avoids long gaps that can raise cravings and overeating risk.
Before early workouts, Pasko eats protein and carbohydrates, then leans on a large carb-heavy breakfast—often about 2 cups of oatmeal plus fruit—to keep energy stable during training.
At lunch and dinner, she aims for about 35 grams of protein from foods like chicken or salmon, using Greek yogurt, cottage cheese, eggs and grains to fill gaps based on soreness or training volume.
Protein about 90 minutes before bed can support overnight recovery on hard training days, she said, especially when paired with foods like eggs, dairy, fruit or granola.