The Truth About Protein: How Much Do You Actually Need?

Protein is the most talked about nutrient in fitness — and also the most misunderstood. Some people obsess over hitting exactly 2.2 grams per kilogram to the decimal. Others are eating a single chicken breast a day wondering why they're not building muscle.

The truth, as usual, sits somewhere in the middle — and it's simpler than most people make it.

Here's what the research actually says, translated into practical numbers you can use today.

Why Protein Matters

Protein is made up of amino acids — the raw materials your body uses to repair and build muscle tissue. When you train, you create micro-damage in your muscle fibres. Protein is what your body uses to rebuild those fibres thicker and stronger.

Without adequate protein, that process is compromised. You can train perfectly and sleep eight hours a night, but if you're undereating protein, your results will be significantly limited.

Protein also keeps you fuller for longer, has the highest thermic effect of any macronutrient — meaning your body burns more calories digesting it — and helps preserve muscle tissue when you're in a calorie deficit.

It's not a magic bullet. But it's as close to one as nutrition science has.

What the Research Says

The current evidence-based recommendation for people who train is 1.6 to 2.2 grams of protein per kilogram of bodyweight per day.

For a 75kg person that's 120 to 165 grams per day. For a 90kg person that's 144 to 198 grams per day.

The lower end of that range — 1.6g per kg — is sufficient for most people to maximise muscle protein synthesis. Going higher toward 2.2g per kg provides a small additional benefit and also gives you a useful buffer on days when you eat slightly less.

Going significantly above 2.2g per kg provides no additional muscle-building benefit. Your body can only use so much protein for muscle synthesis at a time. The excess gets used for energy or excreted.

Does Timing Matter?

Yes — but less than the total daily amount.

The idea of an anabolic window — that you must consume protein within 30 minutes of training or your gains disappear — is largely overstated. The research shows the window is more like several hours either side of your session.

What does matter slightly is distribution. Spreading your protein across 3 to 5 meals throughout the day — rather than eating most of it in one sitting — appears to maximise muscle protein synthesis. Each meal should ideally contain at least 30 to 40 grams of protein to trigger a meaningful anabolic response.

Practically speaking: eat protein with every meal and you'll be fine.

The Best Sources

Not all protein sources are equal. Animal proteins — meat, fish, eggs, dairy — contain all essential amino acids and are highly bioavailable, meaning your body absorbs and uses them efficiently.

Plant proteins are generally lower in one or more essential amino acids and less bioavailable. This doesn't make them bad — but if you're plant-based, you need to eat a wider variety of sources and likely aim for the higher end of the protein range to account for the difference.

Best sources ranked by protein per gram of food:

• Chicken breast — 31g per 100g

• Canned tuna — 30g per 100g

• Lean beef mince — 26g per 100g

• Eggs — 13g per 100g, 6g per egg

• Greek yoghurt — 10g per 100g

• Cottage cheese — 11g per 100g

• Protein powder — 20 to 25g per scoop

What About Protein Powder?

Protein powder is food. It's a convenient, cost-effective way to hit your daily target — nothing more, nothing less. It's not a substitute for whole food meals, but it's a useful tool when whole foods aren't practical.

Whey protein is the gold standard — fast absorbing, complete amino acid profile, well-researched. Casein protein digests more slowly and is useful before bed. Plant-based blends — pea and rice combined — are a solid option for those avoiding dairy.

Don't overcomplicate it. If you're struggling to hit your protein target from food alone, a shake or two per day fixes that quickly.

The Practical Version

Stop overthinking it. Here's all you need to know:

• Aim for roughly your bodyweight in kilograms multiplied by 1.8 grams of protein daily

• Eat protein with every meal

• Prioritise whole food sources — meat, fish, eggs, dairy

• Use protein powder as a convenient top-up if needed

• Track your intake for two weeks to see where you actually sit

Most people who think they're eating enough protein are eating significantly less than they think. Two weeks of honest tracking almost always reveals the gap.

If you want a nutrition and training plan built specifically for your body and goals, apply for coaching here.