Keeping Protein Simple: How Much You Need & When to Have It

Protein doesn’t need to be complicated. Just a little consistency and some smart choices.

Why Protein Matters

Protein helps you:

• Maintain and build lean muscle

• Stay fuller for longer (goodbye energy crashes)

• Recover better from your Pilates or strength sessions

• Support healthy hormones, skin, hair and nails

  
  

How Much Do You Actually Need?

A simple guide for most active adults:

• 1.2–1.6 g of protein per kg of bodyweight per day. For example, a 70 kg person aims for 85–110 g per day.

If you prefer an even simpler rule:

• Include a palm-sized serving of protein at every meal, plus a small snack with protein.

Easy Protein Options

Keep it basic and repeatable:

• Eggs, Greek yoghurt, cottage cheese

• Chicken, turkey, fish, lean beef

• Tofu, tempeh, lentils, beans

• Protein-rich snacks: yoghurt cups, cheese and crackers, boiled eggs, tuna, edamame

When Should You Have It?

You don’t need perfect timing, but two rules help most people:

1. Spread your protein evenly across the day. Aim for 20–40 g per meal. This maximises muscle repair and keeps energy steady.

2. Include protein after training. Ideally within 1–2 hours of your session. It doesn’t need to be immediate — just don’t skip it.

Keep It Simple

You don’t need to overhaul your diet — start by:

• Adding protein to breakfast.

• Building each meal around a protein source

• Choosing protein-based snacks instead of carb-only options

Small, simple choices lead to big changes in how you feel, perform and recover.

References

Morton, R. W. et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength. British Journal of Sports Medicine, 52(6), 376–384.

Phillips, S. M. & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(S1), S29–S38.

Moore, D. R. et al. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. The Journals of Gerontology Series A, 70(1), 57–62.

Paddon-Jones, D. & Rasmussen, B. B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition and Metabolic Care, 12(1), 86–90.

Schoenfeld, B. J. & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1), 10.

Jäger, R. et al. (2017). International Society of Sports Nutrition Position Stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.