Protein: How Much Do I Actually Need?

Blog Author
Harry Longworth
Date of post
9 February 2024
Blog Category

Discover the optimal protein intake for muscle growth, immune function, and overall health. Learn practical tips for incorporating protein-rich foods into your diet and optimising your nutrition.

Welcome to our comprehensive guide on protein intake! Understanding your protein needs is essential for maximising muscle growth, supporting immune function, and achieving overall wellness. In this article, we’ll delve into the science of protein consumption and provide practical tips to help you reach your protein goals effectively.

WHAT IS PROTEIN?

Protein is one of the three macronutrients essential for human nutrition, alongside carbohydrates and fats. It is composed of amino acids, which are organic compounds that serve as the building blocks of life. Proteins play a crucial role in virtually every biological process in the body, from building and repairing tissues to supporting immune function and regulating metabolism.

KEY FUNCTIONS OF PROTEIN

  • Muscle building and repair
  • Hormone regulation
  • Immune function
  • Energy source 

How Much Protein Do You Need?

The amount of protein you need varies from person to person, depending on many factors, such as gender, activity level, age and the type of lifestyle you live. For example, adults who don’t live a very active lifestyle require around 0.8 grams of protein per kilogram of body weight. So, if someone weighs 70kg, they would require 56 grams of protein. Whereas those leading a more active lifestyle, hoping to build muscle, would need from 1.2 to 2.2 grams of protein per kilogram of bodyweight. So an active person who is 70kg would need from 84 to 154 grams of protein. Where you are on this scale depends on your fitness goals and how active you are. Intense athletes will aim for the upper end of that scale. 

Ways to Reach Your Protein Goals

  • Incorporate a variety of protein sources into your diet, including chicken, beef, fish, eggs, greek yogurt, tofu, nuts, soy milk. 
  • If you struggle to get natural sources of protein in, try implementing whey protein into your diet. It’s an easy way to get 20 grams of protein in.
  • Spread your protein intake evenly throughout the day to optimise muscle protein synthesis. Research suggests that consuming approximately 20-30 grams of protein per meal may be optimal. 
  • Plan your meals! This way, you can ensure that you’re getting a good amount of protein in. Here’s a blog post about meal prepping.
  • Consider timing your protein intake around workouts to support muscle recovery and growth. Here’s a blog about how to optimise your pre and post-workout meals.
  • Stay hydrated, as water is essential for optimal protein metabolism and kidney function.
  • If you’re unsure about how much protein you need, or have specific dietary requirements, get in touch with one of our coaches. 

LISTEN TO YOUR BODY

It’s important to remember that individual protein needs can vary based on factors such as metabolism, body composition goals, and overall dietary intake. Listening to your body’s hunger and fullness cues, as well as monitoring your energy levels and performance, can help you determine if you’re meeting your protein needs effectively.

Understanding your protein needs is crucial for optimising your nutrition and achieving your health and fitness goals. By incorporating a variety of protein-rich foods into your diet and distributing your protein intake evenly throughout the day, you can support muscle growth, enhance immune function, and promote overall well-being. If you’re unsure about your protein requirements or need personalised guidance, consider consulting with on of our coaches.

Ready to take control of your nutrition and unleash the power of protein? Contact us now to schedule a consultation with our experts. Together, we’ll develop a personalised plan to help you achieve your health and fitness goals through optimal protein intake. Don’t wait—take the first step toward a better lifestyle today!

Recent blog posts

Meet Ellie

Meet Ellie

Are you thinking about signing up, but you’re unsure? Here’s some words from one of our clients, Ellie, telling you all about her journey with one of our coaches. Why did you sign up to One Coaching?  I signed up to One Coaching because I’d been struggling with...

Carnivore Diet: What is it & Is It Right For You?

Carnivore Diet: What is it & Is It Right For You?

The world of diets can be a confusing one, with new trends popping up all the time. Lately, the carnivore diet has been gaining some traction, leaving many wondering: what exactly is it, and is it right for you? At its core, the carnivore diet is exactly what it...

Eddie Abbew: Should You Follow His Diet Advice?

Eddie Abbew: Should You Follow His Diet Advice?

Eddie Abbew, a former British bodybuilding champion, has been making waves on social media with his unconventional diet tips. Videos titled "The Reason You're Fat" and "If You Are Vegans, Leave Me Alone" are certainly attention-grabbing, but are his methods effective...

Meet Holly – Client Testimonial

Meet Holly – Client Testimonial

Are you thinking about signing up, but you’re unsure? Here’s some words from one of our clients, Holly, telling you all about her journey with one of our coaches. WHY DID YOU SIGN UP TO ONE COACHING? I signed up to One Coaching in February 2023 because I was lacking...