Protein: How Much You Need, Timing, Sources, Mistakes & More
Right, let's talk protein. It's probably the most talked-about macronutrient in the fitness world, and for good reason. But with all the conflicting advice out there, it's easy to get confused about how much you actually need, when to have it, and what the best sources are.
I'm going to break down everything you need to know about protein in a way that actually makes sense for your lifestyle here in the UK.
How Much Protein Do You Actually Need?
The basic recommendation you'll hear everywhere is about 0.8 grams per kilogram of body weight. For most of us, that's roughly 10-35% of our daily calories. So if you weigh 70kg, you're looking at around 56 grams per day as a baseline.
But here's the thing – that's just the minimum to avoid deficiency. If you're training, trying to lose fat, or getting older, your needs are quite different.
If you're hitting the gym regularly: You'll want between 1.2-2.0 grams per kg of body weight. For that same 70kg person, that's 84-140 grams daily.
If you're trying to lose weight: You might go up to 2.3 grams per kg to help preserve muscle mass whilst in a calorie deficit.
If you're over 65: Aim for 1.0-1.2 grams per kg to fight against age-related muscle loss.
The key is being honest about your activity level. Weekend walks don't put you in the "athlete" category, but if you're in the gym 4+ times a week doing proper sessions, you'll need more protein than someone who's sedentary.
Protein Timing: Does It Matter?
This is where things get interesting. For years, we've been told about the magical "anabolic window" – that you absolutely must have protein within 30 minutes of training or you'll lose all your gains.
The truth? It's not quite that dramatic, but timing does matter to some extent.
Post-workout: Having 15-20 grams of protein within an hour of training can help with recovery. But if you've had a decent meal 2-3 hours before training, you're probably sorted anyway.
Throughout the day: Rather than stressing about exact timing, focus on spreading your protein across your meals. Aim for at least 20-30 grams per main meal. Your body can only use so much protein at once, so having 100 grams in one sitting isn't more beneficial than spreading it out.
Before bed: A bit of casein protein (think cottage cheese or Greek yoghurt) before bed can help with overnight muscle recovery, but it's not essential.
The bottom line? Don't stress too much about timing. Getting enough protein overall is far more important than when you have it.
Best Protein Sources in the UK
Let's be practical here. You don't need expensive supplements or exotic superfoods. Some of the best protein sources are sitting in your local Tesco.
Animal-based sources:
Chicken breast: About 25g per 100g
Eggs: 6g per egg (and they're cheap!)
Greek yoghurt: 15-20g per 170g pot
Tuna: 25g per 100g tin
Lean beef mince: 25g per 100g
Salmon: 22g per 100g
Plant-based options:
Lentils: 8g per 100g cooked
Chickpeas: 7g per 100g
Quinoa: 4g per 100g cooked
Tofu: 12g per 100g
Peanut butter: 25g per 100g (though it's high in calories)
Budget-friendly UK staples:
Tinned fish (mackerel, sardines, tuna)
Eggs (seriously, they're brilliant)
Frozen chicken
Dried legumes and pulses
Milk and yoghurt
Don't feel like you need to eat chicken and rice every day. Mix it up, keep it interesting, and work with foods you actually enjoy.
Protein and Fat Loss
Here's where protein really shines. If you're trying to lose weight, protein is your best mate for several reasons:
It's filling: Protein is the most satiating macronutrient. Have a protein-rich breakfast and you'll likely feel fuller for longer than if you'd had toast and jam.
It preserves muscle: When you're in a calorie deficit, your body wants to break down muscle as well as fat. Adequate protein helps preserve that hard-earned muscle.
It has a thermic effect: Your body burns more calories digesting protein compared to carbs or fats. It's not massive, but every little helps.
It helps prevent overeating: When you're getting enough protein, you're less likely to crave snacks and processed foods.
For fat loss, aim for the higher end of the protein range – around 1.8-2.3 grams per kg of body weight. Yes, it might seem like a lot, but it makes a real difference to how you feel and look.
Common Protein Mistakes (And How to Avoid Them)
Mistake 1: Only having protein at dinner
Many people have toast for breakfast, a sandwich for lunch, then load up on protein at dinner. Spread it out across all your meals for better results.
Mistake 2: Thinking more is always better
Your body can only use so much protein. Going overboard (more than 2.5g per kg) won't build more muscle and might just give you expensive urine.
Mistake 3: Ignoring plant proteins
You don't need to eat meat with every meal. Beans, lentils, and pulses are brilliant sources of protein and much cheaper than meat.
Mistake 4: Falling for marketing hype
That £50 protein powder isn't necessarily better than eggs, chicken, or tuna. Don't let clever marketing separate you from your money.
Mistake 5: Not eating enough overall
If you're not eating enough calories, extra protein won't help much. You need adequate energy for protein to do its job properly.
Protein and Training Performance
Protein isn't just about building muscle – it plays a crucial role in recovery and performance too.
For strength training: Protein helps repair and rebuild muscle fibres that get damaged during lifting. Without enough, you'll struggle to recover between sessions.
For endurance activities: While carbs are the main fuel, protein helps maintain muscle mass during long training periods and aids recovery.
For recovery: Protein provides the building blocks for repairing not just muscle, but tendons, ligaments, and other tissues that take a beating during exercise.
For adaptation: Every time you train, your body adapts and gets stronger. Protein is essential for these adaptations to happen effectively.
The key is consistency. Having protein sporadically won't cut it. You need adequate amounts every day, whether you're training or not.
Making It Work for You
Look, all this information is useless if you can't apply it to your actual life. Here's how to make it practical:
Plan your week: Know where your protein is coming from for each meal. Don't wing it.
Prep when you can: Batch cook chicken, boil eggs, or prepare some lentil curry that'll last a few days.
Keep backup options: Tinned fish, protein powder, or even protein bars for when life gets in the way.
Track for a week: Just to get a feel for how much protein you're actually eating. You might be surprised.
Don't overthink it: Consistency beats perfection every time.
Remember, the best protein source is the one you'll actually eat consistently. There's no point forcing down chicken breast every day if you hate it. Find what works for you and stick with it.
Ready to get your protein intake sorted? If you want personalised guidance on nutrition and training that fits your lifestyle, get in touch and let's create a plan that actually works for you.
If you’ve enjoyed reading this, stay tuned — I publish new posts every Monday at 08:00. In the meantime, why not pop over to my Instagram account? Throughout the week, I’ll be exploring this topic in more depth and sharing practical ways you can apply it to everyday life.