When it comes to building muscle and recovering from exercise, protein is a critical nutrient. But how much protein should you be eating to actually support your fitness goals? Let’s break it down so you can get a clear understanding of your protein needs and how it impacts your recovery and muscle growth.
Why Protein Matters for Muscle Growth and Recovery
Protein plays a key role in repairing muscle fibers after a workout. When you perform strength training, you create small tears in your muscle fibers. Protein is used to repair these tears, making your muscles stronger and more resilient over time. Without enough protein, this repair process is delayed, and you might experience more muscle soreness and slower muscle growth.
Protein helps you:
- Repair and rebuild muscle fibers after strength training.
- Improve muscle recovery, reducing soreness.
- Support muscle growth for strength and endurance.
Protein Recommendations
The amount of protein you need depends on your individual circumstances: how active you are, your age, and your goals. Here are some general guidelines to help you understand where you should aim:
- General Population: According to the Australian Dietary Guidelines, adults should aim for around 0.8 grams of protein per kilogram of body weight per day. So, if you weigh 70 kg (about 154 pounds), that’s roughly 56 grams of protein a day.
- For Active Individuals: If you work out regularly or are doing any form of exercise to build strength or recover from intense training, your needs will be higher. A range of 1.2 to 1.6 grams per kilogram of body weight is recommended for those looking to improve muscle mass or performance.
- For Muscle Growth or Intense Training: If you’re focusing on building muscle, aiming for around 1.6 to 2.2 grams of protein per kilogram of body weight may be beneficial, especially after resistance training.
For Older Adults: As we age, it becomes increasingly important to maintain muscle mass. For adults over 65, increasing protein intake to about 1.0 to 1.2 grams per kilogram of body weight may help preserve muscle strength and functionality.
How Much Protein Is Right for You?
While these guidelines are helpful, you’ll need to adjust them based on your specific goals and lifestyle. For example, if you’re an athlete or someone training intensely, you should aim for the higher end of the protein range. But if you’re simply maintaining general health, the lower end is fine.
For example:
- If you weigh 70 kg and are training for muscle growth, you should aim for 112–154 grams of protein per day.
If you’re more focused on general health and fitness, 56 grams of protein might be enough.
Why Protein is Crucial for Recovery
After your workouts, your muscles need protein to repair the micro-tears caused by exercise. This process helps your muscles rebuild and grow stronger. Without adequate protein, muscle soreness can last longer, and your body might struggle to repair muscle tissue efficiently. As a result, you might experience delayed recovery, which can make it harder to stick to your training routine.
Here’s why you need protein:
- Protein supports muscle repair and growth after workouts.
- Without enough protein, muscle soreness can last longer.
- Sufficient protein helps reduce recovery time, allowing you to train more effectively.
When Should You Eat Protein?
It’s not just about how much protein you eat, but also when you eat it. Timing your protein intake can help maximise muscle repair and growth. Aim to consume protein after a workout to give your muscles the fuel they need to recover. But it’s also important to spread your protein intake throughout the day to provide a steady supply of amino acids to your muscles.
Here are the best times to eat protein:
- Post-workout: To support muscle recovery and repair.
Throughout the day: Include protein at each meal (breakfast, lunch, and dinner) to provide consistent nutrients for muscle growth.
Protein Sources
To meet your protein goals, it’s important to choose a variety of protein sources. Different sources provide different amino acids, and variety ensures you’re covering all your nutritional bases. Here are some great sources of protein:
- Lean meats: Chicken, turkey, lean cuts of beef
- Fish: Salmon, tuna, and other oily fish
- Dairy: Greek yogurt, cottage cheese, milk
- Plant-based sources: Lentils, chickpeas, tofu, quinoa, edamame
These foods provide high-quality protein that will support your muscle recovery and growth.
Will I See Results Without Enough Protein?
While it’s possible to see some progress with minimal protein intake, your results will likely be slower and less effective. Without enough protein, your muscles won’t repair and grow as efficiently, which can lead to prolonged soreness, slower recovery times, and reduced overall progress. The more protein you consume, the better your body will be at rebuilding muscle tissue, reducing muscle soreness, and building strength.
Still with me? Good. This is where it gets useful.
Protein is key for repairing muscles and helping them grow, especially as we get older. It also helps with soreness so you can bounce back faster and train harder. It’s what helps you keep muscle, which is a big part of getting that toned look.By getting enough protein and spreading it out through the day, you’ll feel stronger and actually support the work you’re doing in the gym.
Disclaimer: The information in this article is for educational purposes only and is not intended to replace professional dietary advice. For personalised nutrition recommendations, please consult a registered dietitian or healthcare provider.
Written by Luke Nivison-Smith, the founder of Movement Innovation, with over 13 years of personal training experience. 7 Day Free Trial.
