Protein powder
Fills the gap between meals. One serving of DP Whey Isolate has 22 g of protein; DP Plant Protein has 20 g (vanilla) or 21 g (chocolate) and no dairy.
Nutrition guides
Start with real food, eat enough protein, and use supplements to fill the gaps. Each number links to the guideline or study it comes from.
Your daily plate
The Dietary Guidelines for Americans, 2025–2030 put whole, minimally processed food at the center. Dietary Guidelines, 2025–2030
- Protein at every meal, from animal and plant foods: eggs, seafood, meat, dairy, beans, nuts and seeds.
- 3 servings of vegetables and 2 servings of fruit a day, as fresh and whole as you can.
- 2 to 4 servings of whole grains a day. The guidelines prefer grains in whole or traditionally prepared forms, like oats, rice and true sourdough, and fewer refined, packaged carbs.
- Fats from whole foods such as eggs, fish, nuts, seeds, olives and avocados.
- Skip added sugar and highly processed snacks and drinks.
Protein
The Dietary Guidelines' daily target is 1.2 to 1.6 g of protein per kg of body weight. Dietary Guidelines, 2025–2030 For people who exercise, the International Society of Sports Nutrition recommends 1.4 to 2.0 g per kg. ISSN, 2017 In a review of 49 studies, eating more than about 1.6 g per kg didn't add more muscle from lifting. Morton et al., 2018
- Eat 20 to 40 g at a time, every 3 to 4 hours. ISSN, 2017
- To convert pounds to kilograms, divide by 2.2.
| Body weight | Everyday target 1.2 to 1.6 g/kg | Lifting to build muscle about 1.6 g/kg |
|---|---|---|
| 130 lb (59 kg) | 71 to 94 g | 94 g |
| 160 lb (73 kg) | 88 to 117 g | 117 g |
| 190 lb (86 kg) | 103 to 138 g | 138 g |
| 220 lb (100 kg) | 120 to 160 g | 160 g |
26 gChicken breast, roasted3 oz, USDA data (opens in a new tab)
19 gHard-boiled eggs3 large, USDA data (opens in a new tab)
20 gGreek yogurt, plain7 oz, USDA data (opens in a new tab)
19 gSalmon, cooked3 oz, USDA data (opens in a new tab)
18 gLentils, cooked1 cup, USDA data (opens in a new tab)
On training days
Daily total comes first
Hitting your protein for the whole day, in evenly spaced meals, matters more than the exact minute you eat. ISSN, 2017
Before or after both work
Protein before or after a workout helps; within 2 hours after training works well. ISSN, 2017
Long, hard sessions need carbs
For intense sessions longer than about 70 minutes, 30 to 60 g of carbohydrate an hour helps keep you going. ISSN, 2017
Get a personal plan if you compete
Sports nutrition experts recommend that athletes get a personal plan from a registered dietitian. Thomas et al., 2016
Water
Choose water or unsweetened drinks with meals and snacks, instead of sugary drinks. Dietary Guidelines, 2025–2030 CDC Keep a bottle with you at the gym and drink during your session.
Where supplements fit
You can meet your protein needs with whole food. Supplements are a practical way to get good-quality protein with fewer calories, especially if you train a lot. ISSN, 2017 The NIH has a plain-language guide to what the research says about sports supplements. NIH ODS
Creatine
Supports short, intense efforts like lifting.* Take 3 to 5 g a day, or load with 5 g four times a day for 5 to 7 days first. ISSN, 2017
Caffeine
3 to 6 mg per kg of body weight, often about 60 minutes before exercise, has been shown to improve performance.* Very high doses cause more side effects. ISSN, 2021 A full serving of DP Energy Powder has 200 mg; a 70 kg (154 lb) person at 3 mg/kg would take about 210 mg.
Sources
General guidance for healthy adults, not medical advice. If you're pregnant or nursing, under 18, take medication, are sensitive to caffeine or manage a health condition, talk to your doctor before you change your diet or start a supplement.
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Government guideline2025
USDA and HHS
Dietary Guidelines for Americans, 2025–2030
What we use from it: 1.2 to 1.6 g of protein per kg a day, 3 servings of vegetables and 2 of fruit, whole grains and water.
Read the source (opens in a new tab) -
Expert position stand2017
International Society of Sports Nutrition
Protein and exercise
What we use from it: 1.4 to 2.0 g of protein per kg a day, in servings of 20 to 40 g every 3 to 4 hours.
Read the source (opens in a new tab) -
Research review2018
British Journal of Sports Medicine
Protein supplements and gains in muscle and strength: a review of 49 studies
What we use from it: About 1.6 g of protein per kg a day. More than that didn't add extra muscle.
Read the source (opens in a new tab) -
Expert position stand2017
International Society of Sports Nutrition
Nutrient timing
What we use from it: Protein before or after training both work; the daily total matters most.
Read the source (opens in a new tab) -
Expert position stand2016
ACSM, Academy of Nutrition and Dietetics, Dietitians of Canada
Nutrition and athletic performance
What we use from it: Athletes do best with a personal plan from a registered dietitian.
Read the source (opens in a new tab) -
Government guideline
Centers for Disease Control and Prevention
About Water and Healthier Drinks
What we use from it: Water instead of sugary drinks.
Read the source (opens in a new tab) -
Expert position stand2017
International Society of Sports Nutrition
Safety and efficacy of creatine supplementation
What we use from it: How to take creatine: 3 to 5 g a day, with or without a short loading phase.
Read the source (opens in a new tab) -
Expert position stand2021
International Society of Sports Nutrition
Caffeine and exercise performance
What we use from it: 3 to 6 mg of caffeine per kg of body weight, about 60 minutes before exercise.
Read the source (opens in a new tab) -
Fact sheet and data
NIH Office of Dietary Supplements
Dietary Supplements for Exercise and Athletic Performance
What we use from it: A plain-language look at what research says about sports supplements.
Read the source (opens in a new tab) -
Fact sheet and data
USDA Agricultural Research Service
FoodData Central
What we use from it: The protein in each food in our protein calculator.
Read the source (opens in a new tab)
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