HOW MUCH PROTEIN DO YOU REALLY NEED?

1. Protein and Physical Activity: A Powerful Pair

Protein is not just a tool for muscle building, it’s a vital nutrient for muscle repair and growth, especially when combined with physical activity. When you exercise, whether it’s strength training, aerobic activity, or balance work, you’re stimulating muscle fibres to grow and improve. However, this muscle growth isn’t complete without protein, think of it as the essential building block that helps your muscles rebuild stronger after each workout.

Regular exercise doesn’t just enhance muscle function, it improves overall health. Strong muscles support heart function, help maintain a healthy immune system, and keep bones strong. So, when you engage in physical activity, you’re not only working on muscle mass, you’re supporting your whole body. This makes protein an essential part of your fitness routine.

2. Protein Rich Foods: Fueling Your Body for Success

Protein rich foods are more than just satisfying, they’re packed with nutrients that nourish the body and promote muscle health. From lean meats like chicken and turkey to plant based sources like tofu, legumes and quinoa, the options are endless. Protein isn’t just for athletes, it’s essential for everyone, whether you’re looking to maintain your weight, lose fat or gain muscle.

The right amount of protein depends on several factors: your body weight, how active you are, and your fitness goals. Let’s break it down:

• Sedentary Individuals: If you’re not particularly active, you need about 0.8 grams of protein per kilogram of body weight each day. This is the minimum requirement to keep your body functioning well.
• Active Individuals: For those who engage in moderate exercise, like walking, jogging, or yoga, aim for 1.2–1.6 grams per kilogram. This amount helps with recovery and supports muscle function.
• Weight Training and Fat Loss: If you’re trying to lose fat while gaining muscle, you’ll want to consume more protein—1.6–2 grams per kilogram. This helps preserve lean muscle mass and speeds up fat loss.
• Maximising Muscle Gain: If you’re lifting weights and focusing on building muscle mass, the recommended intake increases to 1.6–2.5 grams per kilogram to optimise muscle development.

Considerations for Individuals Managing Higher Body Weight

If you are overweight, do not calculate your protein intake based on your total body weight. Instead, use 70-80% of your weight as a reference point. For example, if you weigh 100 kg, use 70 kg to calculate protein needs.

Example 1: Kim’s Protein Needs

Let’s say Kim weighs 71 kg and wants to lose fat while gaining muscle. Based on her goals, she would need around 1.6 to 2 grams of protein per kilogram.

For Kim, this works out to:

71 kg × 1.6g = 110g of protein per day (approximately).

To make sure Kim meets this target, she can distribute her protein intake throughout the day. For example:

• Breakfast: 25g of protein – (2 eggs + 100g of yogurt)
• Lunch: 35g of protein – (100g of chicken + 20g of cheese + proteins from legumes)
• Snack: 10g of protein – (nuts or high protein shake
• Dinner: 40g of protein – (100g of tofu + 150g of quinoa + 1 egg)

This meal plan helps Kim reach her daily protein target while promoting muscle repair, growth and overall health.

Example 2: Alex's Protein Needs

Let’s say Alex weighs 80 kg and wants to gain muscle mass. Based on his goals, he would need around 1.6 to 2.2 grams of protein per kilogram.

For Alex, this works out to:

80 kg × 1.85g = 150g of protein per day (approximately).

To make sure Alex meets this target, he can distribute his protein intake throughout the day to optimise muscle growth and recovery. For example:

• Breakfast: 30g of protein – (3 eggs + 150g of yogurt)
• Lunch: 40g of protein – (120g of chicken + 30g of cheese + proteins from whole grains and legumes)
• Snack: 15g of protein – (handful of nuts/almonds and high protein shake)
• Snack: 10g of pre workout – (a small protein bar and/or pre workout powder)
• Dinner: 55g of protein – (150g of steak + 200g of quinoa + vegetables)

This meal plan helps Alex reach his daily protein target while promoting muscle repair, growth and overall health.

Now that you know how much protein you need, how do you track it? Accurate tracking is key to meeting your fitness goals, whether you want to lose weight, maintain it, or gain muscle.

Step 1: Identify Macronutrient Content

Check food labels or use a food database to find out the protein, fat, and carbohydrate content in each serving. For example:

• Chicken breast: 30g of protein per 100g
• Olive oil: 14g of fat per tablespoon
• Bread: 12g of carbs per slice

Step 2: Calculate Calories

To understand the calories you're consuming from protein, fat, and carbohydrates, use these values:

• Protein: 4 calories per gram
• Fat: 9 calories per gram
• Carbohydrates: 4 calories per gram

For example, if a meal contains:

• 30g of protein → 30 × 4 = 120 calories
• 15g of fat → 15 × 9 = 135 calories
• 50g of carbohydrates → 50 × 4 = 200 calories

Total Calories for the meal = 120 + 135 + 200 = 455 calories

By calculating your protein intake and other macronutrients, you can ensure you're eating in a way that aligns with your fitness goals.

Protein isn’t just for bodybuilders, it’s a vital nutrient that supports overall health and fitness. Whether you’re looking to lose fat, gain muscle, or simply maintain a healthy lifestyle, ensuring you get the right amount of protein is essential. By understanding how much protein you need based on your activity level and goals, you can fuel your body with the right foods to maximise results. And by tracking your macronutrients, you’ll stay on top of your fitness journey and see the improvements you desire.

Incorporating protein into every meal and snack doesn’t have to be complicated. With a little planning, you can easily meet your needs and take your health and fitness to the next level. So, next time you’re thinking about your meals, remember, protein is your friend!