At SW7 Academy, we often hear athletes and trainers say, “I’m training hard, but I’m not seeing the muscle mass or strength gains I want.” Does this sound familiar?

One common issue is protein intake—an essential factor in muscle building. Before we dive into gym volume (which deserves its own post), the first question we ask is, “How much protein are you consuming each day?”

Surprisingly, this question often receives a blank stare or a vague answer. The truth is, many athletes severely underestimate their daily protein intake, and without enough protein, it’s nearly impossible to build muscle or recover properly.

Why Is Protein So Important?

Protein is the building block of muscle tissue. Without enough of it, your body won’t have the resources to recover and grow stronger. Protein is therefore absolutely vital for muscle development and repair.

In addition to muscle growth, proteins are essential for the production of antibodies, which help the body fight infections and diseases. For a strong immune system, adequate protein intake is therefore crucial.

Protein is also important as, while carbohydrates and fats are the body’s primary energy sources, it is used for energy, especially during prolonged exercise or when carbohydrate intake is low. This makes protein an important macronutrient for athletes and those on calorie-restricted diets.

To achieve your goals, it’s vital to consume the right amount of protein every day.

This leads us on to…

How Much Protein Should You Eat Daily?

A common recommendation is 1.6-2.2 grams of protein per kilogram of target body weight. For example, I aim for 2 grams of protein per kg. Here’s how I calculate my intake:

• Bodyweight: 103kg
• Target protein intake: 103kg x 2.0 = 206 grams per day

If your goal is to build muscle, it’s important to calculate based on your target body weight. For instance:

• If you weigh 60kg and want to reach 75kg, aim for about 150 grams of protein daily.
• If you’re 140kg but aiming to slim down to 110kg, reduce your intake to match your target weight (about 220 grams of protein).

Join our online training program at SW7 Academy to access hundreds of high-protein, healthy recipes used by Sam Warburton and other elite athletes.

How Should You Distribute and Consume Protein?

Eating all your protein in one meal isn’t as effective as spreading it across 4-5 meals throughout the day.

Consuming protein regularly helps keep your body in an anabolic state (muscle-building mode) and prevents muscle protein breakdown, known as a catabolic state.

After a high-protein meal, your body stays in an anabolic state for 5-6 hours. That’s why it’s crucial to split your intake into multiple meals to maximise muscle-building potential throughout the day.

Consuming protein around your workouts can be particularly beneficial for muscle recovery and growth. We recommend aiming for a protein-rich meal or snack:

• 30 minutes to 2 hours before exercise – This can help provide your muscles with the necessary amino acids during your workout.
• 30 to 60 minutes after exercise – This is also recommended to aid in recovery. A combination of protein and carbohydrates can enhance recovery further.

What Is Intermittent Fasting?

In short – intermittent fasting involves alternating cycles of eating and fasting.

The fasting periods can range from several hours to a couple of days, depending on the method. During the fasting period, you either abstain from food entirely or significantly reduce calorie intake.

There are several popular methods of intermittent fasting, such as: 

• 16/8 Method: This is one of the most popular forms, where you fast for 16 hours each day and eat during an 8-hour window. For example, you would eat from 12 PM to 8 PM and fast from 8 PM to 12 PM the next day.

• 5:2 Diet: In this method, you eat normally for 5 days of the week and restrict calorie intake (usually around 500-600 calories) for two non-consecutive days.

Intermittent fasting has gained huge popularity due to its potential health benefits, including weight loss and improved metabolic health.

Is Intermittent Fasting Good for Building Muscle?

While intermittent fasting can be effective for weight management, it may not be ideal if your goal is to build muscle.

Fasting for 16 hours without protein can push your body into a catabolic state, which isn’t optimal for muscle growth.

That said, for those looking to build muscle while losing fat, intermittent fasting could be a useful tool. It may help reduce body fat percentage while preserving lean muscle mass, leading to a more defined physique. 

Protein Sources and Meal Frequency

You can choose from various protein sources—both animal and plant-based—but focus on the basics first.

At SW7 Academy, we recommend a daily target of 2 grams of protein per kg with a minimum of 3 meals a day. However, for best results, aim for 4-5 servings.

Next time you’re grocery shopping, check labels and track your protein intake to ensure you’re hitting your targets. The right amount of protein will make all the difference in your training.

Ready to elevate your nutrition game and fuel your fitness journey? Join the SW7 Academy today! With our online training program, you’ll gain access to hundreds of healthy recipes used by Sam Warburton and other top athletes, tailored to support your unique fitness goals. Plus, enjoy a personalised recipe book designed just for you, making it easier than ever to eat well and stay on track.