While it’s totally doable to get enough protein per day from food alone, early wakeup calls, travel, and lunchtime meetings may stand between you and your ideal eating routine. For the best performance, recovery, and muscle growth, the American College of Sports Medicine and the Academy of Nutrition and Dietetics recommend adequate high-quality protein intake throughout the day, meaning every three to five hours, including 15 to 25 grams of protein within two hours of a strenuous workout. The exact amount hinges on your personal situation. If you can’t hit that target with food alone, that’s when it’s time to look for a protein supplement. Here’s how to know which one might be right for you.