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Most fitness experts recommend 0.7-1.0 grams of protein per pound of body weight when building muscle. This translates to approximately 1.6-2.2 grams per kilogram. Your exact needs depend on training intensity, age, and overall caloric intake.

While the "anabolic window" concept is somewhat exaggerated, consuming protein within 1-2 hours post-workout can support muscle protein synthesis. However, total daily protein intake is more important than timing. Spread protein evenly across 4-5 meals throughout the day.

No, supplements are not mandatory. A solid diet with whole foods can meet all your nutritional needs. However, supplements like whey protein powder, creatine, and branched-chain amino acids can be convenient tools to help you meet your daily targets more easily.

Absolutely! Plant-based sources like legumes, tofu, tempeh, nuts, and seeds provide excellent protein. You may need slightly more volume to hit protein targets, and combining complete proteins throughout the day ensures you get all essential amino acids.

Proper hydration is critical for muscle protein synthesis, nutrient transport, and workout performance. Aim for 0.5-1 ounce of water per pound of body weight daily, adjusting for activity level and climate. Dehydration can impair strength and recovery.