Protein Intake

Before I go on this big, long craze about protein, let’s pause for a second and talk about what protein actually is, and WHY you need it every single day.

Everybody needs it. Not just gym bros.
Insert Meathead Joke Here

Alright, time to get serious for a minute.

At The Hero Academy, we’ve researched countless celebrity transformations, worked with high-performance athletes, and deep-dived into the latest studies on training and nutrition. What we’ve found is this: protein is absolutely crucial, no matter your gender, age, or starting point. There’s no secret “for men only” formula, and the basics of protein work the same for everyone.

This article breaks down years of research and practical coaching experience to give you the most efficient protein strategy for building a superhero (or anime-level) physique.

By the way, if you’re new to The Hero Academy, this is part of our Nutrition Core Principles. You can level up your knowledge even faster by checking out the other articles in this series too.

So… What is Protein, Really?

Let’s get into it!
Protein is the main building block of your body, especially your muscles. But it also goes into making your skin, organs, tendons, and pretty much every part of you.

Still not convinced? Here’s a quick quote from the scientists at LiveScience:

“Protein is a macronutrient that is essential to building muscle mass. It is commonly found in animal products, though is also present in other sources, such as nuts and legumes.”

Protein, carbs, and fats are your “macros.” For calorie counting:

Proteins and carbs both have 4 calories per gram
Fats have 9 calories per gram

How Much Protein Do You Actually Need?

Okay, let’s get real. If you want to look like Ryan Reynolds, Henry Cavill, The Rock, or your favorite anime hero, you probably need a decent amount of protein. But how much? The recommendations are ALL OVER THE PLACE. Let’s walk through the most common numbers you’ll see.

The Low-End

WebMD says:

Adults should get 10 to 35 percent of their day’s calories from protein
About 46 grams for women, 56 grams for men
They also warn that most Americans already get plenty, and too much can just turn into extra calories and fat. (This is a myth)

But remember, those numbers are for the “average” person, not for someone training to look or perform like a hero.

The Middle Range

Now, Men’s Fitness chimes in:

They mention a typical “low end” of 0.8 grams per kilogram of body weight (about 66g for a 180-pound person)
More active/fit folks should aim for 1g per kg (82g for that 180-pound person)

If you want to build muscle, get stronger, AND lose fat, then protein is your sidekick.

The High-End of Daily Protein (Bodybuilding Numbers)

Time for some fun: let’s check out Bodybuilding.com’s calculator. (Spoiler: they always go high!)

Plug in your stats and goals, and you might get a daily protein intake of 237 grams.
Switch to “fat loss” and it’s still 213 grams per day.

Yes, those are very high numbers. Don’t freak out, but know that there’s a WIDE range, especially for athletes, hard-trainers, and those going full superhero mode.

How to Actually Hit Your Protein Goal

Here’s the truth: Most of your protein should come from whole foods. But supplements (like shakes and protein bars) are a legit tool, especially for busy heroes or anyone on a calorie budget.

My personal rule:
I supplement anywhere from 0 to 50 grams per day from shakes or snacks.
Some coaches (and especially bigger guys) go up to 75 or even 100 grams from protein bars or cookies plus double-scoop shakes.
The majority should still come from real food.

Here’s a practical example:
Let’s say you’re trying to eat 150g of protein on 2,000 calories a day.

Meal One: 500 Calories, 50g Protein
Meal Two: 500 Calories, 50g Protein
Meal Three (Shake): 250 Calories, 50g Protein

Now you’ve eaten 1250 calories and already hit your protein target.
That leaves you with 750 “free” calories for indulgences, snacks, or whatever fits your plan.

Protein for Vegetarians and Special Diets

Hero Academy welcomes EVERY diet style. Keto, Paleo, Vegan, Vegetarian—we have students and coaches doing them all. The key for vegetarians is to plan ahead and use high-protein plant foods and supplements to hit your numbers.

Our rule of thumb:
Try to get 25 to 50 grams of protein in every meal (or at least as a side if your main is plant-based).

The “Protein Absorption” Myth

Let’s clear this up:
No, your body does NOT have a strict limit like “30 grams per meal.” That myth needs to retire. Modern studies show your body will absorb all the protein you eat. The more you eat at once, the longer it just takes to digest.

To quote Jeff Nippard (fitness research legend):

“The real myth is that only 20 to 30 grams of protein can be absorbed. The word absorbed is the key player here. In reality, we have virtually an unlimited capacity to absorb amino acids from protein.”

Studies have even shown that intermittent fasters eating 75–100+ grams in one meal still build muscle just fine. Even those eating one giant meal a day with 86g of protein showed improvements in body composition compared to spacing protein out through the day.

So the point is:
Stop over-complicating it. Find what works for your routine and your lifestyle. Simple always wins.

Our Hero Academy Recommendation for Daily Protein

Here’s the bottom line:
Everyone is a little different, but here’s a practical place to start:

Minimum: 0.5 grams per pound of bodyweight (about 1g per kg) is a solid baseline
PLUS ULTRA (for best muscle/strength): 1 to 1.5 grams per pound of bodyweight

If you’re training hard, want to build muscle, or are chasing a true anime or superhero look, shoot higher.

That’s all for today, heroes!

Keep it simple. Stay consistent.
Hit your daily protein and keep moving toward your PLUS ULTRA physique.

Written by Oliver Reed
Director, The Hero Academy

Core principle 2 - Protein intake