Health, fitness and the supplement aisle. An independent South African desk.
Protein · Answer
Most active South Africans need 1.4 to 2.0 g of protein per kg of body weight a day (ISSN position stand), which is about 98 to 140 g for a 70 kg person. People cutting calories may use 2.3 to 3.1 g/kg. Food covers this for most people; whey is a convenient top-up, at around R22 to R40 per scoop (October 2026).
It depends on how much you train and your goals. The numbers below come from the ISSN position stand on protein and exercise; they are guidance for healthy adults, not medical advice.
| Situation | Protein per kg per day | Example: 70 kg | Example: 85 kg |
|---|---|---|---|
| Active adult (gym, running, team sport) | 1.4 to 2.0 g | 98 to 140 g | 119 to 170 g |
| Building muscle (practical plateau around 1.6 g) | about 1.6 g, up to 2.2 g | 112 to 154 g | 136 to 187 g |
| Cutting calories, trained | 2.3 to 3.1 g | 161 to 217 g | 196 to 264 g |
The general adult guideline for non-exercisers is lower, about 0.8 g/kg. A meta-analysis of 49 trials found muscle gains plateau at roughly 1.6 g/kg a day, with more than 2.2 g/kg rarely adding anything.
Aim for three to five meals with roughly 0.25 to 0.4 g/kg each, which is 20 to 40 g of protein for most adults. Older adults sit at the higher end. A post-workout shake is convenient, but a narrow "anabolic window" is a myth (when to take whey).
| Food | Approximate protein |
|---|---|
| 2 large eggs | 12 g |
| 250 ml milk or maas | 8 g |
| 100 g cooked chicken breast | 30 g |
| 100 g biltong | 50 g |
| Tin of pilchards | 20 g or more |
| 100 g cooked beef mince | 25 g |
These are rough figures; read labels for exact values.
Powder helps if you struggle to hit your target from food, travel, or have a busy day. It is not required (is protein powder necessary). Costs, October 2026: USN BlueLab 100% Whey is about R22 per 23.6 g serving (R689 per kg), and an imported tub such as Optimum Nutrition about R38 per scoop. For single-ingredient options with no sweeteners, ATP Fitness concentrate (R800 per kg) is one choice; it publishes no protein per serving, so check the label, and USN BlueLab is a credible alternative with published numbers.
In healthy people, intakes up to the ISSN range have not been shown to harm the kidneys. Very high intakes add cost and calories without added muscle (how much whey is too much).
Speak to a doctor or registered dietitian if you have kidney or liver disease, are pregnant, are under 18, or are older with reduced appetite. Under-18s should meet needs through food first.
| Product | Size | Price (source, date) | Servings | R per 30 g protein | R per 100 g powder | Sweeteners |
|---|---|---|---|---|---|---|
| USN BlueLab 100% Whey Protein (1 kg) | 1 kg | R689 (USN shop (za.usn.global), 2026-10) | — | R28.03 | R68.90 | not stated |
| USN Isozero Whey Protein Isolate (805 g) | 805 g | R899-R909.99 (USN shop (za.usn.global), 2026-10) | — | R38.53 | R111.68 | not stated |
| ATP Fitness Unflavoured Whey Protein Concentrate | 1 kg | R800 (ATP Fitness shop, 2026-10) | — | — | R80.00 | None |
Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.