Proteinmaxxing has turned grams-per-pound into a daily math problem, but hitting your protein target is only part of the muscle-building equation. What gets far less attention is everything else your body needs to train, recover, and grow.
According to Amy Shah, MD, a double board-certified physician and nutrition specialist, muscle is built through a combination of the right nutrients, timing, and simply eating enough. Protein matters, but it can’t do all the heavy lifting (pun intended).
Proteinmaxxing isn't wrong; it's just incomplete.
The current obsession with hitting protein targets isn’t totally unfounded.
“It’s great that people are paying more attention to protein because most adults don’t eat enough to optimize muscle health,” Dr. Amy says. But protein by itself doesn’t build muscle. “Strength training, sleep, fiber, and eating enough overall are just as important.”
Can you get 20-30 grams of protein while cutting calories?
Because getting 100 grams of protein while staying in a calorie deficit seems like a cruel little puzzle, Dr. Amy suggests adding one protein-dense ingredient at a time rather than upsizing the entire meal.
“A cup of Greek yogurt, tofu, edamame, or even a side of roasted chickpeas can help you get closer to 30 grams of protein, which I recommend in your first meal,” she says.
That doesn’t mean every meal needs to become chicken, eggs, and cottage cheese on repeat. She points to salmon, shrimp, tofu, tempeh, edamame, lentils, beans, and peas.
“Rotating protein sources also helps provide a wider variety of nutrients.”
For those that prefer more plant-based protein sources, soy foods stand out to Dr. Amy.
“Foods like tofu, tempeh, and edamame are among the best because they provide all the essential amino acids,” Dr. Amy explains.
Pairing legumes with whole grains throughout the day further supports muscle protein synthesis.
Time your meals to maximize your workout.
Timing matters, but not in the way most people have been trained to think. Before training, Dr. Amy recommends giving your body both fuel and protein.
“A small meal or snack with protein and easily digested carbohydrates about one to two hours before your workout, such as Greek yogurt with fruit, can fuel the session without weighing you down.”
After training, the priority shifts to repair.
“Include 25-35 grams of protein along with carbohydrates to replenish glycogen and support muscle repair,” she says, pointing to eggs and whole-grain toast, Greek yogurt with berries, or salmon with rice as easy options.
And that brings us to the protein moment everyone loves to stress about.
Make the most of the protein window that matters most.
You don’t need to sprint from the squat rack to your shaker bottle. Let out a sigh, relax, and forget that tight post-workout “anabolic window.” The bigger opportunity is first thing in the morning.
“I recommend eating a protein-rich first meal within one to two hours of waking. This helps stimulate muscle protein synthesis and can support appetite, energy, and blood sugar,” Dr. Amy says. That guidance stands for both men and women, “although women may especially benefit during midlife as estrogen declines.”
Spacing protein out matters just as much as getting it early. Loading most of it into dinner, which many of us are guilty of, isn’t optimal.
“Research suggests it’s more effective to spread protein throughout the day,” she says. “Aim for about 25-35 grams at each meal rather than saving it for dinner.” Of course, that guidance can change depending on age and other lifestyle factors.
The older we get, the more this matters.
Muscle-building nutrition isn’t static across a lifetime, unfortunately.
“The importance of protein increases with age because our muscles become less responsive to smaller amounts of protein,” Dr. Amy explains.
By your 40s and beyond, she recommends leaning fully into the 30-30-3 framework, “Take in 30 grams of protein at your first meal, 30 grams of fiber during the day, and three probiotic foods daily, while continuing to prioritize strength training and consistent protein intake throughout the day.”
A lot of muscle-building content treats carbs as optional, but Dr. Amy has no interest in sending them to the sidelines.
“Carbohydrates replenish muscle glycogen, which fuels workouts and supports recovery,” she says.
Skimp on them, and the body starts compensating in unhelpful ways.
“If you don’t eat enough carbs, workouts may suffer, recovery can slow, and your body may rely more on protein for energy instead of muscle repair.”
In other words, the rice next to your salmon is doing a job, too.
These micronutrients don’t get enough attention.
A handful of vitamins and minerals tend to be missing in our diets, and their absence can cap results even when protein intake looks solid.
“Vitamin D, magnesium, iron (especially in women), and calcium are commonly under-consumed,” Dr. Amy says. “These nutrients play important roles in muscle function, recovery, and energy production.”
Can you build muscle in a calorie deficit?
Dr. Amy says that you can when it’s done correctly.
“If you’re new to strength training or returning after a break,” muscle gain and fat loss aren’t necessarily competing goals. The key is prioritizing “protein, strength training, and nutrient-dense whole foods” rather than simply eating less across the board.
Dr. Amy recommends making two changes first.
If you’re already thinking about a massive grocery bill, Dr. Amy narrows your plan down to just two moves.
“Start by eating 30 grams of protein at your first meal and work toward 30 grams of fiber throughout the day,” she says.
This is the foundation of her 30-30-3 method, which also includes three servings of probiotic foods daily.
“Those two habits can support muscle health, blood sugar, gut health, and long-term metabolic health without overcomplicating your routine.”
Fill your grocery cart for muscle.
If Dr. Amy was filling a cart with muscle in mind, it would include Greek yogurt, salmon, eggs, lentils, and edamame—a mix that covers complete protein, healthy fats, and fiber in one trip.
Proper protein intake for better health is less complicated than social media makes it look. Keep paying attention to protein, but zoom out a little. Eat enough. Give your workouts carbs to run on. Spread protein across the day. Don’t sleep on fiber or the micronutrients your muscles use behind the scenes.
Your protein shake can stay. It just doesn’t get to take all the credit.
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