How I build a 140 g protein day in practice
My practical structure for training and rest days — without pretending one plan fits everyone.
Denis Čurčić
AI-generated imageThis is not a universal meal plan. It is my working framework for distributing roughly 140 grams of protein while supporting training, recovery and everyday responsibilities.
The goal is not to weigh every meal to the gram. What matters more is having clear anchors: protein in the morning, a substantial meal, an adjustment around training and a whole-food dinner.
Training day: protein around the workload
I start with collagen in water. Breakfast stays simple: wholegrain bread with a spread and honey, with whey or skyr when needed. During training I focus on fluid and electrolytes; afterwards I use a protein shake, creatine and fruit.
| Time | Content | Purpose |
|---|---|---|
| On waking | 25 ml collagen in water and a glass of water | Morning routine |
| Morning | 3 slices of bread with spread; whey or skyr | First substantial energy and protein source |
| During training | Water and 5 g electrolytes | Hydration under load |
| After training | 2 scoops whey, 5 g creatine, water and fruit | Practical post-workout meal |
| Dinner | Whole-food meal with about 50 g protein | Complete the day's intake |
These quantities are my personal example, not individual advice. Needs vary with body mass, health, goals and total energy intake.
Rest day: the same target, fewer steps
Without the post-workout shake, I distribute most protein between breakfast, an afternoon shake and dinner. Casein can replace whey when a slower, more filling source suits me better.
- Breakfast stays simple and repeatable.
- The afternoon shake bridges the gap to dinner.
- Dinner remains the main minimally processed meal.
Supplements are supplementary
My notes also include creatine, omega-3, magnesium bisglycinate and zinc. This is my personal routine, not a reader recommendation. Suitability and dose depend on diet, tests, medication and health.
If meals, sleep and training are not in place, a supplement will not fix the system. Consult a physician or qualified professional, particularly if you have a condition or take medication.
What the structure gives me
The greatest benefit is fewer decisions. With clear protein anchors, I do not need to calculate the shortfall late at night. The plan stays flexible: whey can become skyr, casein can become a meal, and any item can be replaced by a comparable source.
Frequently asked questions
- Is 140 g of protein right for everyone?
- No. It is my personal target. Appropriate intake depends on body mass, activity, diet, goals and health.
- Do I need protein powder?
- No. It is simply convenient; regular foods can provide the full daily intake.
- Should I copy the supplement doses?
- No. They are published as a personal example; seek individual advice, especially with illness or medication.
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