Protein: The Complete Guide

Protein is the most important macronutrient for anyone training seriously. It is the raw material your body uses to repair muscle damage caused by training and build new tissue. Without adequate protein, you can train perfectly and still fail to make the progress your effort deserves.

How Much Do You Need?

The research is clear: for people training to build muscle or maintain strength, the target is 1.6-2.2g of protein per kilogram of bodyweight per day. For a person weighing 80kg, that is 128-176g of protein daily.

Higher intakes (up to 3g/kg) have been shown in some studies to be beneficial during aggressive fat loss phases, where the extra protein helps preserve muscle mass while eating in a calorie deficit. Beyond this, additional protein provides no further muscle-building benefit and is simply used for energy.

What Counts as Protein?

Complete Protein Sources

Complete proteins contain all nine essential amino acids your body cannot produce itself. These are the highest quality sources for muscle building:

• Chicken, turkey, lean beef, pork
• Fish and seafood
• Eggs and egg whites
• Dairy: Greek yogurt, cottage cheese, milk
• Whey, casein, and egg protein supplements

Plant-Based Sources

Plant proteins are often incomplete, meaning they are missing one or more essential amino acids. Combining different sources throughout the day (rice and beans, for example) covers all amino acids. Soy and quinoa are exceptions – both are complete plant proteins.

Leucine: The Trigger

Of all the amino acids, leucine is the most important for triggering muscle protein synthesis. Each meal needs approximately 2-3g of leucine to maximally stimulate muscle building. This is roughly the amount found in 30-40g of protein from animal sources, or slightly more from plant sources. This is why meal protein targets of 30-40g per sitting are recommended rather than spreading the same total across ten small meals.

Timing

Total daily intake is the priority. However, research suggests some practical guidelines for optimising the muscle-building response:

• Pre-training: A protein-containing meal 1-2 hours before training reduces muscle breakdown during the session.
• Post-training: Consuming protein within 2 hours of training maximises the recovery window. The exact timing matters less than most people think – the window is hours, not minutes.
• Before sleep: Casein protein (found in cottage cheese and milk) digests slowly and provides a sustained amino acid supply during overnight recovery.
• Meal spacing: Spreading intake across 3-5 meals every 3-4 hours appears to maximise muscle protein synthesis across the day.

Protein Supplements

Supplements are not necessary but are practical. Whey protein is the most researched and effective option – it is fast-digesting, high in leucine, and convenient. Casein is slower-digesting and useful before sleep. Plant-based blends (pea and rice combined) are a solid option for those avoiding animal products.

Supplements are a tool to hit your daily target, not a replacement for whole food sources. Aim to get the majority of your protein from food and use supplements to fill gaps.

Practical Targets

Hitting 160g of protein daily as an 80kg person might look like:

• Breakfast: 4 eggs and Greek yogurt – approximately 40g
• Lunch: Chicken breast with rice – approximately 45g
• Pre-training snack: Protein shake – approximately 25g
• Dinner: Salmon with vegetables – approximately 40g
• Evening: Cottage cheese – approximately 15g

Total: approximately 165g. Achievable through food alone with modest planning.