Protein is the most discussed macronutrient in the fitness world and also the most misunderstood. Some athletes eat far too little and limit their muscle building potential. Others go to the opposite extreme and eat so much protein they crowd out the carbohydrates they need for training energy. This guide cuts through the noise and gives you the actual science backed numbers.
What does protein actually do in the body?
Protein is made up of amino acids, the building blocks your body uses to build and repair muscle tissue, produce enzymes and hormones, support immune function and maintain every cell in your body. When you train you create micro damage in your muscle fibres. Your body uses protein to repair that damage, and in doing so it rebuilds the fibres slightly stronger and larger. This process is called muscle protein synthesis.
Without adequate protein, muscle protein synthesis is limited and recovery is slower. You may be training hard but if protein intake is insufficient you are not giving your body what it needs to respond to that training.
How much protein do you need per day?
The research on protein requirements for athletes is now very well established. The current scientific consensus, supported by meta analyses of over 40 studies, places the optimal range for maximising muscle protein synthesis at:
1.6 to 2.2 grams of protein per kilogram of bodyweight per day for athletes engaged in regular resistance training.
| Bodyweight | Minimum (1.6g/kg) | Optimal (2.0g/kg) | Upper range (2.2g/kg) |
|---|---|---|---|
| 60kg | 96g | 120g | 132g |
| 70kg | 112g | 140g | 154g |
| 80kg | 128g | 160g | 176g |
| 90kg | 144g | 180g | 198g |
| 100kg | 160g | 200g | 220g |
Does eating more protein than this build more muscle?
No. Research consistently shows that protein intakes above 2.2 grams per kilogram of bodyweight do not produce additional muscle protein synthesis in most people. The excess protein is simply converted to energy or excreted. Eating 300g of protein per day when you weigh 80kg is not harmful but it is wasteful. Those calories would be better spent on carbohydrates to fuel your training.
The exception is during a calorie deficit. When cutting, some research suggests slightly higher protein intakes of up to 2.5 grams per kilogram can help preserve muscle mass more effectively, because some dietary protein is being used for energy rather than muscle protein synthesis.
Does protein timing matter?
Research on protein timing has evolved significantly in recent years. The old idea of a narrow 30 minute post workout window has been largely debunked. What the current evidence does support is:
- Distributing protein intake evenly across three to five meals throughout the day maximises muscle protein synthesis better than consuming the same total in one or two large meals
- Each meal should contain at least 20 to 40g of protein to meaningfully stimulate muscle protein synthesis
- Consuming protein within two hours of training, before or after, is beneficial but the total daily intake matters more than exact timing
- A protein containing meal before sleep supports overnight muscle protein synthesis and recovery
The best protein sources for athletes
- Chicken breast — 31g protein per 100g, extremely lean and versatile
- Turkey — 29g protein per 100g, slightly lower fat than chicken thigh
- Lean steak (sirloin, rump) — 26g protein per 100g, also provides creatine and iron
- Salmon — 25g protein per 100g, plus omega 3 fatty acids for inflammation management
- Sea bass — 24g protein per 100g, very lean white fish
- Eggs — 13g protein per 100g, considered the gold standard for amino acid profile
Every Munch Now meal is built around your protein targets. No tracking required. Just eat and train.
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