Protein: the recovery nutrient people underrate
How much you actually need, and when.
All the recovery tools in the world can't rebuild tissue without raw materials. Protein is the main one.
The numbers
- A common target is 1.6–2.2g of protein per kg of bodyweight per day if you train.
- Spread it across meals — roughly 25–40g per meal absorbs well.
- Prioritize the hours after training.
Use the Food tab to see your daily protein total. Most people who feel "under-recovered" are simply eating too little of it.
Track this in Modality
Start free for 7 days
Log sauna, red light, cold plunge, hyperbaric, IV and compression in one tap — and see what's actually working.
Educational only — not medical advice. Modality is a tracking tool, not a medical device. Heat, cold, hyperbaric and IV therapies carry real risks and aren't right for everyone. Talk to a qualified healthcare professional before starting or changing any recovery, diet or exercise routine.