Protein & You

Protein and You

The fitness industry places such a strong emphasis on protein consumption that it can be confusing to know what counts as “good” protein, how much you actually need, and why it matters.

Muscle Growth

Protein plays a crucial role in maintaining skeletal muscle mass, building new muscle, and supporting recovery after each workout. When paired with an appropriate resistance training program, a high-protein, calorie-surplus diet can help you increase muscle mass.

General guidelines suggest aiming for 1.6 – 2.2 g of protein per kilogram of body weight. Work with a personal trainer to determine your exact requirements and the right calorie surplus for you. This will help you avoid gaining excess body fat along the way. Remember: too much protein is still too many calories, and that can increase your body fat percentage.

Body Function

Protein isn’t just about muscles — it’s an essential building block for nearly every tissue in your body. Collagen, for example, helps form skin cells, tendons, ligaments, and cartilage. Keratin supports strong hair, nails, and outer layers of skin. In short, protein impacts both how your body feels (healthy joints and mobility) and how it looks (healthy skin, hair, and nails).

Many hormones are also protein-based, and a diet too low in protein may leave you without the raw materials to produce them, potentially leading to health issues. Antibodies — which defend you from illness — are proteins too.

Your entire body is like a factory, constantly producing cells and tissues made of different proteins. That’s why it’s important to keep your protein intake both high enough and varied. Aim to get most of your protein from whole foods with minimal ingredients — lean meats, fish, legumes, grains, and vegetables (yes, even vegetables contain some protein!).

A good rule of thumb is to fill your plate with a palm-sized portion of lean protein and as many green vegetables as you can. This approach will help you feel full and satisfied at the end of each meal. Supplements can be useful, but remember they are exactly what the name suggests — supplemental, not replacements for real food.

To find out more, speak to a Personal Trainer or book in your Check-Up!