There is something to check before reaching for supplements. Daily targets and meal splits.
Protein targets are set from body weight. For adults who do not train, about 0.8g per kg is the floor that prevents deficiency; for people doing strength work or losing weight, a considerably higher 1.2 to 2.0g per kg is commonly recommended. For a 70kg person who trains, that is somewhere between 84g and 140g a day.
With the same daily total, splitting protein across three meals is more useful to the body than loading it at dinner. There is a ceiling on what one meal can put to work, so spreading roughly 20 to 40g per meal is the usual advice. Skipping breakfast in particular pushes the daily total toward the evening.
A rough feel is more practical than memorised numbers. Treating a palm-sized piece of meat or fish as roughly 20 to 30g makes the arithmetic easy.
Beans, tofu, lentils and nuts can cover the target, though plant proteins are often uneven in their essential amino acids. Combining types, such as grains alongside legumes, removes the issue. There is no need to balance within a single meal; variety across the day is enough.
A supplement is a convenient way to close a gap, not a better protein in itself. If meals already reach your target, there is no reason to add one. With kidney disease or a prescribed protein restriction, general ranges do not apply and you should check with whoever is treating you.
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