What 900 Body-Composition Scans Taught Us About Protein

Over the last year we logged body-composition scans for members who opted in. Not a lab study, just real people training in Etawah. A few patterns showed up again and again.

The people who gained lean mass ate more protein, full stop

It wasn't the brand of powder or the timing window. The members who added muscle were simply eating roughly 1.6 to 2 grams of protein per kilo of bodyweight, most days, spread across meals.

The ones who stalled were almost always under-eating protein and didn't know it. When we totted up an honest day, they were nowhere near.

Spreading it out beat one big hit

Thirty to forty grams at breakfast, lunch, and dinner did more than the same total crammed into a single post-workout shake. Three solid feedings is the easy default.

Whole food first, powder to fill gaps

Dal, paneer, eggs, chicken, fish, curd, soya. The scan winners built their protein from food and used a scoop only to close the gap on busy days. Supplements are a convenience, not a strategy.

What we'd tell you on day one

Hit a protein target you can actually sustain, eat it across the day, and keep training. That's the whole secret the data kept repeating. If you want help setting your number, our diet consultation is part of every plan.