Protein supports muscle growth, repair, and overall health, especially when combined with regular exercise. But how much protein do you need, and when should you take it? Let’s find out how to meet your daily protein needs and support your fitness goals.
Here’s a not-so-fun fact:
Muscle mass peaks in a person’s late 20s or early 30s and then gradually declines over time. According to some studies, people lose 3–8% of muscle every 10 years after the age of 30, and that’s a big problem when you consider how muscle directly impacts quality of life.
All of that considered, it’s easy to see how protein has become something of a buzzword within the fitness niche these days. But it’s more than just a trend.
Why Is Protein Important for Exercise?
There are three main types of macronutrients, which are essentially nutrients that your body needs for energy, and these include carbohydrates, fats, and protein.
Made up of amino acids, proteins are often called “the building blocks” of the body because they build and repair various tissues in our bodies, most notably our muscles.
Protein supports muscle repair and growth, but regular exercise is equally important. Explore guided strength-training exercises on the O’Coach app and build a consistent workout routine.
What Does Protein Do for Your Muscles?
- During exercise, your muscles experience some level of wear and tear, especially during resistance training.
- This happens mostly when you strain at the end of a set and feel fatigue building up in the muscles you’re targeting.
- After the workout and during your recovery period, your body takes available protein to repair those tears and strengthen those muscles.
- This results in growth, which may appear to you as fuller, more defined muscles over time.
Is Protein Only Important for Muscle Growth?
- Contrary to popular belief, protein isn’t just for bodybuilders or people who spend hours at the gym. While it plays an essential role in muscle growth, protein is equally important for maintaining muscle mass and supporting everyday body functions.
- Protein also requires more energy to digest than carbohydrates and fats, a process known as the thermic effect of food. Additionally, it helps you feel fuller for longer, which may support appetite control and help manage overall calorie intake.
- In short, protein is important for everyone, not just those focused on building muscle. That’s why it’s worth paying attention to your daily protein intake. As you’ll learn, getting less protein than your body needs can be easier than you might think.
How Much Protein Do You Need Per Day?
- According to studies, most healthy adults need around 0.8 grams of protein per kilogram of body weight per day to meet basic physiological needs.
- But those who exercise regularly may benefit from a slightly increased intake of 1.2 grams to 2.0 grams per kilogram of body weight.
What Are the Best Whole-Food Sources of Protein?
There are a lot of protein supplements on the market today, but the best source is still the food that you eat daily.
People who have enough time for shopping, meal prep, and kitchen clean-up can satisfy their daily protein needs using the whole foods they have in their pantry.
Some excellent sources of protein include:
- Chicken and turkey
- Fish
- Lean beef
- Eggs
- Milk, yogurt, and cheese
- Soy foods like tofu and tempeh
- Beans, lentils, and chickpeas
- Nuts and seeds
Eating a variety of these foods also satisfies many of the micronutrient requirements of our bodies throughout the day, which is why it’s always ideal to target protein needs with whole foods first, because they provide much more than the macros.
When Should You Take a Protein Supplement?
You don’t necessarily need a protein supplement, but it may come in handy for people who:
- Struggle to meet protein needs with whole foods
- Do not have enough time to plan out and prepare protein-rich meals
- Prioritize convenience
- Travel frequently
If your daily diet, routine, or schedule doesn’t allow you to meet your protein needs, then it may help to add a protein supplement to your diet.
There are various types of protein supplements sold on the market today, including:
What Are the Different Types of Protein Supplements?
A balanced diet and consistent exercise work together to support muscle health. Get started with simple, guided movements using the O’Coach workout app.
Whey Protein Concentrate
Whey protein is a byproduct of cheese production.
The curds form the cheese, while the remaining liquid is filtered, purified, and dried to produce whey protein concentrate.
This option contains a high amount of protein along with small amounts of carbohydrates and fat. It is usually the most affordable option and works well for most healthy adults.
Whey Protein Isolate
Whey isolate goes through additional processing to remove more fat and lactose from whey concentrate, resulting in a higher percentage of protein per serving.
People with lactose sensitivity may find that whey protein isolate provides a more comfortable experience for the gut.
Casein Protein
Casein is another milk-derived protein, but it digests more slowly than whey.
Some people choose to use it between meals or before bed because it provides a slower release of amino acids.
Plant-Based Protein
Plant proteins were specifically developed for people with dietary restrictions, including but not limited to vegetarians and vegans.
These products also work best for people who try to avoid dairy for whatever personal or dietary limitations.
Common sources of plant proteins include:
- Pea protein
- Soy protein
- Brown rice protein
- Hemp protein
Most plant-based protein supplements combine these types in order to provide a more complete amino acid profile.
A balanced diet and consistent exercise work together to support muscle health. Get started with simple, guided movements using the O’Coach workout app.
How Do You Choose a Quality Protein Powder?
Not all protein powders are created equal. When choosing one, consider the following factors:
- Protein content: Aim for around 20–30 g of protein per 28–35 g serving. This provides a protein concentration of roughly 70%–85%, offering a good balance of protein without unnecessary calories.
- Ingredients: Look for a simple ingredient list with minimal fillers and added sugars, especially if you’re following a calorie-controlled diet.
- Third-party testing: Independent testing can help verify that a product contains what the label claims and is screened for potential contaminants.
- Flavor and texture: Taste and texture matter for long-term use. A protein powder you enjoy is more likely to become a consistent part of your routine.
Choosing a protein powder based on its nutritional profile, ingredient quality, testing, and taste can help you find an option that fits your fitness and dietary goals.
Should You Start Taking Protein Powder?
Should You Start Taking Protein Powder?
Whether you’re trying to build muscle or not, protein is a vital part of the human diet.
Responsible for maintaining proper muscle function, protein is something everyone should look into getting enough of, especially as we age.
If you think you might need a protein supplement to meet your daily needs, a best whey protein powder can be a convenient way to help meet your daily protein requirements.
However, protein supplements aren’t necessary for everyone. If you can meet your protein needs through a balanced diet, whole-food sources should remain the foundation of your nutrition.
