In this “P for Protein” installment of Pain, Performance & Porrada, Dr. Nick unboxes four new Legion whey flavors and uses the moment to tackle every grappler’s most-ignored macro. If you’re rolling 3-4 times a week and lifting on top of that, you should be eating roughly 1 gram of protein per pound of (goal) bodyweight—but almost no one does. Nick breaks down whole-food versus supplemental sources, busts lingering myths about “anabolic windows” and protein limits, and explains why injured athletes actually need more protein to heal. He closes with simple tracking tips and a discount code for listeners ready to stop guessing and start hitting their numbers.

Top 3 Takeaways

Aim for 1 g per Pound—Every Day

• Whether it comes from steak, Greek yogurt, or a whey shake, consistent daily protein fuels muscle repair, performance, and injury recovery.

Forget the 30-Minute “Window”

• As long as protein is in your system across the day, your body can use it; preload or post-load—just hit the total.

High Protein ≠ Kidney Risk

• Research shows healthy athletes can safely exceed old “protein caps,” and larger single servings are fine—convenience beats perfection when life gets busy.

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