Protein Intake: What You Need to Know
Here we are at the meat of things (literally and figuratively) as we tackle the topic of protein!
One of the most common questions I get when it comes to healthy eating - especially for those who exercise or want to lose weight - is:
“How much protein should I eat each day?”
This post covers the essential and practical info you need to answer that with confidence.
Why Protein Matters
No one can question the necessity of protein for sustaining life. It plays crucial roles in the body: from cellular repair to enzyme production, hormone regulation, immune function, transport mechanisms, and neurotransmitters.
Its role in maintaining muscle mass and strength is especially important - not just for athletes, but for anyone who wants to stay strong, mobile, and healthy.
Protein is one of the three macronutrients (alongside carbohydrates and fats) and is considered essential, meaning your body can’t produce enough of it on its own. You have to get it from your diet.
Does More Protein Mean More Muscle?
More protein supports more muscle growth - when paired with strength training and adequate recovery. Without the stimulus of exercise, excess protein isn’t magically turned into muscle.
Animal-based proteins (like meat, poultry, fish, eggs, and dairy) tend to be higher in quality and more efficiently stimulate muscle protein synthesis compared to most plant-based proteins. That said, plant-based eaters can still meet their needs with the right combinations.
The Protein Priority Pyramid
From most to least important, here’s how to think about protein intake:
Total daily protein intake
Even distribution of protein across meals
Timing in relation to workouts
How Much Protein Do You Need?
For general health: 1.2–1.6g per kg of bodyweight per day.
For muscle gain or fat loss goals: 1.6–2.2g per kg of bodyweight per day.
Let’s break that down with examples:
A 60kg active woman looking to maintain muscle:
(1.2 + 1.6) / 2 × 60 = ~84g/dayAn 80kg man aiming to build muscle:
(1.6 + 2.2) / 2 × 80 = ~152g/day
I personally aim for around 2g/kg, which for me (55kg) means about 110g protein per day.
Keep in mind that everyone’s needs can vary depending on training intensity, age, goals, and lifestyle.
When Should You Eat Protein?
Forget the narrow post-workout “anabolic window.” The peri-workout period (pre- and post-training) is more important. The anabolic effect of a protein-rich meal lasts 3–5 hours, possibly longer depending on the size and content of the meal.
Intra-workout protein (during training) may help if:
You train fasted or without a pre-workout meal
Your sessions last over 2 hours
Otherwise, protein timing is less about performance and more about supporting recovery and muscle maintenance.
What About Plant-Based Eaters?
Make sure you include lysine-rich foods like beans or legumes (at least 1 cup daily). Lysine is an essential amino acid that can be lacking in some plant-based diets.
Combining different plant protein sources throughout the day (e.g., legumes + grains + seeds) helps ensure a more complete amino acid profile.
Supplements: When Real Food Isn’t Enough
As a nutrition coach, I always say: real food first.
But if you struggle to hit your protein targets, consider supplementing with high-quality protein powders like:
Whey, casein, or milk protein blends
Egg white or bone broth protein
Plant-based options like pea, hemp, or rice protein
If you're in a calorie deficit, need rapid recovery, or are very active, essential amino acid (EAA) supplements might also help.
Additional amino acids with special benefits:
Glutamine: May support immune and gut health
Arginine: May help with wound healing
Lysine: May reduce frequency/severity of cold sores
These are typically only necessary in specific contexts - not everyday use for most people.
Final Thoughts
In a nutshell, protein plays a key role in achieving your fitness and wellbeing goals - whether that’s fat loss, strength, energy, or recovery. Focus on total daily intake first, spread it across meals, and use supplements if needed.
If you're curious about how to personalise your protein (and nutrition) strategy, feel free to email me at coaching@zeevibe.com - or let me know if you want more posts like this.
Have an amazing week ahead!
Zeynep 🤍