A low-pressure primer on protein: one of the most important things you can do to support your training
So What Does Protein Actually Do?
Every time you work out, you’re creating tiny amounts of stress and damage in your muscle tissue. That’s not a bad thing — it’s literally how your body gets stronger and more capable. But the repair and rebuilding process that follows? That requires raw materials. Protein is one of those vital raw materials.
Protein is made up of amino acids, which your body uses to repair muscle tissue, support your immune system, produce enzymes and hormones, and keep a whole lot of other things running properly. Unlike carbohydrates and fat, your body doesn’t store protein for later use — which means it needs a fairly steady supply coming in from your diet.
The short version: if you’re moving your body regularly, protein is what helps you actually get something out of it. More energy between sessions, less soreness, and muscles that respond to the work you’re putting in.
How Much Are We Actually Talking?
General guidelines for active people suggest somewhere in the range of 0.7 to 1 gram of protein per pound of body weight per day — but that number can feel overwhelming if you’re not used to tracking anything.
So here’s a gentler way to think about it: most people who aren’t paying attention to protein are eating less than they need. A more useful starting point than hitting a specific number is simply trying to include a meaningful source of protein at every meal and most snacks.
What counts as a meaningful source? Things like eggs or egg whites, Greek yogurt or cottage cheese, chicken, turkey, fish, beef, or pork, tofu, tempeh, or edamame, beans and lentils, protein-rich grains like quinoa, and protein shakes or bars (totally fine, just not necessary).
You don’t need to weigh your food or download a tracking app — unless you want to, in which case, go for it. The goal right now is just awareness. Look at what you’re currently eating and ask: is there a protein source here? If not, what’s an easy way to add one?
A Few Things Worth Knowing
More is not always better. There’s a ceiling to how much protein your body can actually use in a given day. Eating triple the recommended amount won’t triple your results — it’ll just be expensive and possibly hard on your digestion. Aim for consistent and adequate, not extreme. Research shows that going above 1.3 grams of protein per pound of bodyweight is when the returns really start to plateau.
Timing matters a little, but not as much as the internet says. You’ve probably heard about the “anabolic window” — the idea that you need to chug a shake within 30 minutes of your workout or the whole thing was a waste. The research on this is much less dramatic than that. Getting protein in reasonably close to your training is useful, but if your overall daily intake is good, you have more flexibility than the fitness industry wants you to think.
Plant-based eaters can absolutely hit their protein needs. It takes a bit more planning to get complete amino acid profiles without animal products, but it’s very doable. Mixing protein sources throughout the day — legumes, grains, nuts, seeds, soy products — covers your bases well.
This is not about looking a certain way. Protein supports performance, recovery, and long-term health. Those are the reasons we’re talking about it. Full stop.
The One Thing to Do After Reading This
Don’t overhaul your entire diet. Don’t buy anything. Just take a look at what you ate yesterday and notice: where was the protein? Was there some at most meals, or mostly at one or two? That awareness alone is a genuinely useful starting point. From there you can work on some small, sustainable ways to start adding more protein into your diet.
If you want to talk more about nutrition as it relates to your training, reach out to [email protected] and we can have a chat!