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How Much Protein Do I Need?

It’s one of the most commonly asked questions I get asked in the gym…

How much protein do I need?

It’s a seemingly simple query that opens up a can of worms – or should I say, a tub of protein powder?

With so many myths and muscle-building mantras floating around, it’s high time we set the record straight. Drawing from years spent lifting, learning, and occasionally, lamenting over protein choices, I’m here to share the scoop (pun intended) on protein intake.

Whether you’re a seasoned lifter, a weekend warrior, or someone simply looking to tone up, join me as we unravel this protein puzzle together.

Let’s get to the meat of the matter, shall we?… Okay, I’ll stop with the protein-based puns now, I promise.

So What Is Protein?

12 Eggs in a box

Protein, in my experience, is more than just a buzzword in fitness circles; it’s the cornerstone of my diet and muscle repair after a solid workout.

It’s a macronutrient made up of amino acids, which are essentially the building blocks for muscle, skin, enzymes, and hormones. Our bodies require protein to repair tissues and to make new ones, making it crucial for both growth and maintenance.

But we’ll talk about all of that further down the article.

From my own journey, I’ve learnt that not all protein is created equal. There are complete proteins, which contain all nine essential amino acids our bodies can’t produce on their own – think meat, fish, eggs, and dairy

Then there’s plant-based protein from sources like lentils, beans, and nuts, which I’ve increasingly incorporated into my meals for diversity and health benefits.

In essence, protein is pivotal for anyone looking to stay fit, recover faster, and maintain a healthy body composition. Whether you’re a gym enthusiast like me or just someone trying to stay on top of your health, getting enough protein is key.

Why Do We Need Protein?

Tubs of cottage cheese

In my fitness journey, protein has been absolutely vital, and here’s why I reckon we all need it.

First and foremost, it’s about muscle repair and growth.

Every time I hit the gym for a weights session or after a particularly gruelling run, my muscles are essentially undergoing stress, breaking down to rebuild stronger. Protein steps in as the hero, repairing those micro-tears and aiding in the muscle growth process.

Without it, recovery is sluggish, and the gains I work so hard for could easily plateau or even diminish.

But it’s not just about the muscles.

Protein plays a crucial role in hormonal balance and enzyme production.

These biochemical substances govern everything from how our bodies react to exercise, to digesting the foods we eat. Without adequate protein, our bodies would struggle to perform these essential functions.

Moreover, protein is a powerhouse when it comes to satiety. I’ve noticed on days I skimp on protein, I’m rummaging through the cupboards by mid-afternoon, hunting for snacks.

Including enough protein in my meals helps keep me fuller for longer, curbing the urge to graze and assisting in managing my weight effectively.

Lastly, for anyone looking to maintain a healthy lifestyle, protein is indispensable for supporting immune health.

It helps in the production of antibodies, protecting the body against infections. Given the lifestyle I lead, falling ill is not an option, and protein is my line of defence.

In essence, protein is not just about bulking up. It’s about supporting a spectrum of bodily functions that contribute to overall health and well-being.

From personal experience, ensuring I get enough protein is non-negotiable for maintaining my fitness levels, health and achieving my goals.

How Much Protein Do I Need?

Arla Protein Pouch in various flavours

When it comes to protein intake, the numbers can vary widely depending on your goals, body weight, and overall lifestyle.

Based on my personal experience and extensive involvement in fitness, I’ve always felt that the commonly recommended 0.8g/kg of body weight for maintenance is the absolute minimum

In my eyes, it’s on the lower end, especially for those of us aiming to stay on top of our fitness game. Personally, I rarely drop below 140g of protein per day, and considering I weigh around 90kg, that’s a testament to prioritising protein in my diet.

However, there are schools of thought that say too much protein could put pressure on certain organs so it’s essential you do your research and seek expert advise before chugging down tons of protein shakes.

Here’s a breakdown of how much protein you might need based on different goals:

Maintenance0.8g/kg body weight0.8g/kg body weight
Muscle Building1.6-2.2g/kg body weight1.2-1.7g/kg body weight
Fat Loss1.8-2.7g/kg body weight1.2-2.2g/kg body weight

For many, reaching these numbers might seem daunting at first. If you’re not used to consuming that much protein, I recommend gradually increasing your intake. Your body will indeed thank you for it. 

Remember, these are guidelines, and personal experience tells me there’s wiggle room based on your activity levels, muscle mass, and metabolic rate.

It’s also worth mentioning that while I advocate for a higher protein intake for those involved in regular exercise or looking to change their body composition, it’s critical to listen to your body and adjust based on how you feel and perform. 

Where Can I Get Protein?

Incorporating a diverse array of protein sources into your diet is crucial, not just for muscle repair and growth, but for overall health. 

Throughout my fitness journey, I’ve come to appreciate the importance of variety in my protein intake. It keeps meals exciting and ensures you’re getting a comprehensive array of nutrients. 

Below, I’ve listed some key protein sources along with their approximate protein content per 100 grams, which should aid in planning a balanced diet:

Protein SourceProtein (approx. per 100g)
Meat (Chicken, Beef)20-30g
Fish (Salmon, Tuna)20-25g
Nuts (Almonds, Peanuts)20-25g
Whey Protein80g (varies by product)

Whey protein, particularly, stands out for its high-quality, easily digestible protein content, making it a staple in my diet, especially on training days for quick muscle recovery.

It’s an excellent source of protein, offering about 80g per 100g of product, though this can vary depending on the brand and formulation.

Speaking of brands, Bulk Whey Protein is one I’ve had a positive experience with and reviewed in another article. It’s a fantastic option for those looking to supplement their protein intake efficiently.

Bulk Whey Protein offers a range of options tailored to different dietary needs and preferences, making it a versatile choice for athletes and fitness enthusiasts alike.

However, I do suffer with some stomach discomfort with milk based protein powers so have been experimenting with clear whey protein powers recently.

Remember, the key to a successful diet is balance and variety

Mixing animal-based sources with plant-based options and supplements like Bulk Whey Protein can ensure you’re not only hitting your protein targets but also enjoying your meals and benefiting from a wide range of nutrients. 

Whether you’re aiming for muscle gain, weight loss, or simply maintaining a healthy lifestyle, incorporating these sources into your diet can significantly contribute to your goals.

Which Protein Supplements Are The Best?

Five strawberry and one peach Graham's Protein pouches

When it comes to protein supplements, I’ve got to admit, I’m a HUGE fan of whey protein for its sheer effectiveness and convenience

Over the years, I’ve leaned heavily on whey protein to meet my daily protein requirements, especially on busy days or right after workouts when my muscles are screaming for nourishment.

Among the plethora of options available, Bulk Whey Protein has been a personal favourite of mine. I’ve used it consistently and even reviewed it, highlighting its high-quality ingredients, versatility, and how it seamlessly fits into my fitness regimen.

The fact that it comes in a variety of flavours means I never get bored and can always look forward to my post-workout shake.

But my curiosity and commitment to finding the best products for my needs don’t stop there. I sometimes switch things up with other brands like Warrior Fruity Whey Isolate.

What attracts me to Warrior Fruity Whey Isolate is its unique flavour profile, offering a refreshing change from the more traditional flavours.

This variety not only helps in keeping my protein intake interesting but also ensures I’m looking forward to each shake, making it much easier to stick to my nutrition goals.

I’ve also found it less taxing on my stomach, although most people don’t have any problems with milk based whey.

The convenience of protein supplements cannot be overstated.

In my opinion, they’re a game-changer for anyone with a busy lifestyle or for those times when preparing a high-protein meal isn’t feasible.

I love how easy they are to consume, just mix with water or your favourite beverage, and you’ve got a high-protein drink ready in seconds.

This ease of use has been invaluable in keeping me on track with my fitness and health goals, ensuring I can always get my protein in, no matter how hectic my schedule.

Protein FAQ

How much protein do I really need each day?

The amount of protein you need daily can vary significantly based on factors like your age, gender, weight, and level of physical activity.

Generally, a baseline for adults is 0.8 grams of protein per kilogram of body weight for maintenance.

However, for those engaging in regular exercise or looking to build muscle, this intake might need to be increased to between 1.2 to 2.2 grams per kilogram.

Remember, these are guidelines; personal experiences and goals should shape your exact intake.

Can you get enough protein from a plant-based diet?

Obtaining enough protein from plant-based sources like lentils, beans, tofu, and quinoa is entirely feasible but it requires more planning.

Plant-based diets can offer a diverse array of proteins, and incorporating a variety of these foods ensures you get all essential amino acids.

Supplements, such as vegan protein powders, can also help in meeting your protein needs.

Do I need to take protein supplements to build muscle?

Protein supplements are not strictly necessary to build muscle; they are a convenient way to ensure you meet your daily protein requirements.

Whole foods can provide all the protein your body needs to repair and grow muscle, especially if your diet is well-planned.

However, for those with higher protein needs or with a busy lifestyle, supplements like whey protein can be an effective and convenient option.


It’s clear that protein is a cornerstone of any balanced diet, especially for those of us dedicated to fitness and health.

Whether your goal is muscle building, fat loss, or simply maintaining a healthy lifestyle, understanding and optimising your protein intake is crucial.

From whole foods like meats, dairy, and plant-based options to the convenience and efficiency of supplements, there are ample ways to ensure you’re meeting your body’s needs.

Remember, while guidelines provide a good starting point, the optimal amount of protein varies by individual.

Listening to your body and adjusting your intake based on your activities and goals is key. And, for those times when life gets too busy or you’re looking for a quick and effective way to meet your protein targets, supplements can play a pivotal role.

So, whether you’re just starting on your health and fitness journey or you’re looking to optimise your nutrition, consider elevating your protein game.

Embrace the power of protein in its many forms, and don’t forget to check out Bulk for a protein shake that ticks all the boxes. Boost your intake, support your body, and reach your goals with confidence.

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