Protein is a non-negotiable when it comes to building muscle, recovering from hard training and getting the most from your time in the gym. Knowing you need protein is one thing, but how do you know how much you need, where to get it from and how it fits into your goals?
Ask yourself: Are you looking to pack on size? Maintain lean muscle? Dial in on nutrition whilst in a cut? Let's break down the essentials so you know exactly how much protein you need to eat and where you can get your protein intake from.
What is protein?
Protein is an essential macronutrient that our bodies need. It's made up of amino acids which our bodies use to build and repair tissue. Protein can be found in many foods like fish, dairy and meat, and you can also get protein intake from supplements.
What is protein good for and what does it do for our bodies?
Protein is valuable for supporting muscle growth as it provides the amino acids that our bodies need to repair muscle after exercise and also build new muscle tissue.
Protein can also help with:
- Contributing to the structure and maintenance of bones, skin, hair and other tissues
- Supporting the immune system as our bodies use protein to make antibodies
- Producing enzymes and hormones that help regulate processes throughout our bodies
- Keeping us feeling full which helps us manage our food intake
Is protein good for weight loss?
Protein isn't a magic fix for weight loss, but it can be a powerful tool when you're cutting. High-protein foods can help keep you feeling fuller for longer, making it easier to manage hunger and stick to your calorie target. When paired with resistance training, getting enough protein can also help you maintain lean muscle mass while you lose weight.
The key to losing weight is being in a calorie deficit. So, loading up on protein alone won't guarantee results if you're still consuming more calories than your body uses. Instead, use protein as part of a balanced diet to help keep you fuelled, manage hunger and protect your hard-earned muscle while you cut.
Does protein make you gain weight?
Protein itself doesn't make you gain weight as this happens when you're eating more calories that your body burns. So, eating large amounts of protein could lead to weight gain, but this would be because of the number of calories and not the protein itself.
Recommended protein intake for adults
The average adult should aim to eat around 0.8g of protein per kg of body weight per day, but how many grams of protein you eat per day should depend on individual circumstances as there is no one size fits all approach. Recommended intake will differ depending on your weight, whether you regularly exercise and also what your goals are; for example, if you're wanting to grow muscle.
How much protein do you need to build muscle?
If your goal is muscle growth, you need to eat more protein than the basic recommendation. Aim for between 1.6g-2.2g of protein per kg of body weight per day and make sure you're also progressing resistance training and eating enough calories.
As a guideline:
- 60kg body weight - 96-132g of protein
- 70kg body weight - 112-154g of protein
- 80kg body weight - 128-176g of protein
- 90kg body weight - 144g-198g of protein
Can you eat too much protein?
Yes, you can. Protein is essential for muscle growth, recovery and overall health, but pushing your intake far beyond what your body needs won't automatically mean better results.
Your ideal protein intake depends on factors like your body weight, training and goals, so focus on hitting the amount that's right for you rather than simply chasing a higher number. The rest of your diet matters too. Protein should be part of a balanced approach that gives your body the full range of nutrients it needs.
Excess protein can also result in excess calories, which as we know, leads to weight gain. It can also contribute to digestive issues like bloating.
What foods are high in protein?
We've listed some high protein foods below, whether you're a carnivore, omnivore or herbivore.
High protein foods include:
- Meat such as chicken, turkey, beef and pork
- Fish such as salmon, tuna, and cod
- Eggs
- Greek yoghurt
- Cottage cheese
- Milk
Plant based protein sources include:
- Lentils
- Chickpeas and beans
- Tofu
- Edamame
- Nuts and seeds
- Quinoa
Is protein powder good for you?
Protein powder is a convenient way to top up your daily protein intake, especially when you're training hard and need to consistently hit your target. It's not a replacement for a solid diet, but it can make getting enough protein throughout the day simple and hassle-free.
We have a range of protein powders that'll help optimise your recovery and grow your muscles when taking it alongside consistent and progressive resistance training.
Even if you're not chasing size, protein powder can help fuel your body and support your overall health.
