How Much Protein ???

Right, there’s a lot of talk about how much protein we should all be consuming, so I wanted to try and explain it to everyone in the simplest terms possible… which isn’t always easy! 😅

I’m personally lifting weights 4 times per week, doing 3 cardio sessions per week, and averaging around 17,000 steps per day.

At the moment, I’m consuming around 200g of protein per day.

Obviously, everyone is different and your ideal intake will depend on your body weight, training, goals and overall activity levels, but this gives you an idea of what someone who trains hard and is very active may need.

If you’re training hard but not eating enough protein, you could be making your results harder than they need to be.

Protein is one of the most important nutrients when it comes to building and maintaining muscle, recovering from training and supporting your body as you get leaner and stronger.

So, how much protein do you actually need?

For anyone training regularly, a good target is:

1.6–2.2g of protein per kg of body weight per day.

For example:

• 60kg: 95–130g per day• 70kg: 110–155g per day• 80kg: 130–175g per day• 90kg: 145–200g per day• 100kg: 160–220g per day

You don't need to hit the absolute top end every day. For most people, around 1.6–2.0g per kg is a very good place to start.

Don't try to eat it all in one meal

Ideally, spread your protein throughout the day.

For example, if your target is 140g per day, you could aim for roughly:

Breakfast: 30g Lunch: 35g Snack: 20g Dinner: 40g Evening snack: 15g

This is much easier than getting to 8pm and realising you've only eaten 50g! 

What counts as a good protein source?

Think:

Chicken, beef and lean mince, salmon, tuna and white fish, eggs, greek yoghurt, skyr and cottage cheese, lower-fat dairy products beans, lentils and other plant-based sources Protein shakes when needed Protein bars or other convenient high-protein snacks

What about after training?

You don't need to panic about drinking a shake the second you finish your session.

What's more important is your total protein intake across the entire day.

That said, having a good protein-containing meal or snack around your training can be a convenient way of supporting recovery and making sure you hit your daily target.

The simple rule

If you're training with us consistently and want to build muscle, get stronger, improve recovery or lose body fat while maintaining muscle, make protein a priority every single day.

Train hard. Eat well. Recover properly. Repeat.

Best

Nick and the team