Want to build muscle, lose weight, or stay fuller between meals? Getting your protein intake right makes a noticeable difference. This page gives clear, practical advice: how much protein you might need, sensible timing, and easy food choices you can use every day.
For most adults the basic recommendation is about 0.8 grams of protein per kilogram of body weight per day. If you work out regularly, aim higher—roughly 1.2 to 2.0 g/kg depending on how intense your training is. Older adults tend to benefit from around 1.0–1.2 g/kg to keep muscle and strength. Quick example: someone who weighs 70 kg would target about 56 g at the low end, or 84–140 g if active.
Those numbers are a guide, not a rule. If your goal is fat loss, higher protein helps preserve muscle and keeps you feeling full. If your goal is muscle gain, combine a modest calorie surplus with strength training and consistent protein each meal.
Timing matters but don’t overthink it. Spread protein across 3–5 meals so your body can use it better. Aim for roughly 20–40 grams per meal depending on your total target. After strength training, a serving with about 20–30 grams of protein and some carbs helps recovery. A protein-rich snack before bed, like cottage cheese or Greek yogurt, can help preserve muscle during sleep.
Tracking helps. Weighing servings for a week or using a food app shows where you’re missing protein. Small habits—adding an egg to breakfast or a can of tuna to lunch—stack up fast.
Pick quality sources. Animal proteins (chicken, fish, eggs, dairy, lean beef) provide all essential amino acids and are quick to use. Plant proteins (beans, lentils, tofu, tempeh, quinoa) work well too when you eat a variety across the day. If you rely mainly on plants, combine legumes with grains or nuts to cover amino acids.
Supplements are optional. Whey protein shakes are a fast, budget-friendly way to hit targets, especially after workouts. Pea or soy powders are good plant alternatives. If you can meet goals with real food, that’s fine—use powders for convenience on busy days.
Worried about kidneys? If you have kidney disease, talk to a doctor before increasing protein. For healthy people, higher protein diets haven’t been shown to harm kidneys. Keep hydrated and spread protein through the day rather than loading one meal.
Practical sample day: eggs and Greek yogurt for breakfast, chicken salad with beans at lunch, a cottage cheese or protein shake snack, and fish with quinoa at dinner. That pattern gives both total grams and even distribution.
Quick checklist: calculate your target grams, plan 3–5 protein-focused meals, choose varied sources, consider a shake when needed, and track progress for a few weeks. Small, steady changes usually beat dramatic short-term shifts.
In my latest blog post, I explored the relationship between high-protein diets and upset stomachs. It turns out that consuming large amounts of protein can indeed cause digestive issues for some people, especially if they're not used to it. Factors like lactose intolerance and low fiber intake can also contribute to these problems. To minimize the risk of an upset stomach, it's recommended to gradually increase protein intake and incorporate more fiber-rich foods. As always, it's essential to listen to our bodies and find the right balance for our individual needs.
Health and Wellness