The Importance of Protein: Your Complete Guide

Whilst engaging in any physical activity, protein plays a vital role in allowing our body to work and function as it should.

There are more than 1000 types of protein, and they are found everywhere; our hair, bones and skin just to name a few. Protein plays a critical role in allowing oxygen to travel throughout our bodies. With all this in
mind, it’s easy to see the benefits that having a protein-rich diet can have, not just for someone who is training but for everyone.

But, what actually is protein? Well, simply speaking, protein is a macronutrient (a nutrient that we need in larger quantities) and whilst the scientific explanation requires far more than an article, the process of digesting protein allows our body to do things essential to internal structural growth.

How Much Protein Should We Be Eating?

We’ve told you the benefits of a protein rich diet, but how much do we need to be eating? The British heart Foundation suggests “most adults (general population) need around 0.75g of protein per kg of bodyweight per day”. In general, this amount will allow for us to maintain a healthy lifestyle but is considered to be the bare
minimum. For muscle growth however we do suggest you eat more.

Evidence suggests that eating around 1.2-2g of protein per kg of bodyweight will encourage muscle growth. Protein isn’t only essential for muscle growth but for weight loss as well.

Man walking in the gym.
The amount of protein you should eat depends on a number of different factors, including age, sex, activity level, and overall health goals.

Achieve your fitness goals with our Train Online membership or Signature Plan and start your 7-day free trial today. And for more information about protein, check out our blog on ‘How Much Protein Do You Need to Build Muscle?‘.

What Else Can Protein Do To Your Body?

Protein shouldn’t be viewed as a product to just build muscle, the benefits to easting plenty of protein stem far and wide.

Evidence suggests that eating protein can both increase the number of calories you burn, by stimulating your metabolic rate, as well as reduce your appetite, meaning you’re less likely to put on pounds in
the first place. A recent study done by researchers at Maastricht university stated that even a slight increase in protein reduced the number of fat that people regained after fat loss by 50%.

When Is the Best Time to Eat Protein​?

The timings of when we ingest our protein isn’t necessarily important. Blasting a 50-minute gym session and rushing into the changing rooms for our protein shake isn’t a necessity to our training. However, maintaining a steady amount of daily protein and hitting our daily target is far more important than when we take said protein in. Research recommends that regular servings of 30-50g protein, corresponding with meal timings will be optimal for most people. Build your meals out from a protein source and track the amount you’re hitting each day.

Is Too Much Protein a Bad Thing?

As we articulate the benefits of protein for human beings, we should mention that too much protein could potentially be harmful to us. We must mention that when we talk about overconsumption of protein, we are talking about mass overconsumption on a regular basis.

Consuming too much protein regularly can lead to symptoms like dehydration, fatigue, nausea, headache and other intestinal discomfort. We recommend speaking to your doctor if you experience any of these symptoms.

Sam Warburton deadlifting in the gym.
For most people, moderate to high protein intake is safe and beneficial, but excessive amounts over long periods can have potential downsides.

Examples of High Protein Food​

It’s pretty obvious that fitting protein into our diet is a no brainer whatever your physical status, we’ve listed below some great foods that are high in protein to include in next weeks meals. Protein content may differ from brand to brand but in general:

  • Chicken Breast – 33g per 100g.
  • Lean Beef – 36g per 100g.
  • Eggs – 12.5g per 100g.
  • Grilled salmon – 24.2g per 100g.
  • Whey Protein – 80g-90g per 100g.
  • Grilled pork chop – 31g per 100g.

My Guidelines for Protein Intake

To finish, I would say that your protein intake would be in line with your output. For example, someone with a sedentary office job who can only train twice per week would not have the same protein requirements as a professional athlete with an output over 5-6 days of vigorous exercise.

Here’s some rough guide lines to get you started:
Weight-loss / Lower activity factor: 1.2-1.5g protein per kg BW

Maintain muscle mass + decrease body fat / Moderate activity factor: 1.6-2g protein per kg BW

Increase muscle mass / High activity factor: 2-3g protein per kg BW (2+g protein per kg BW is often seen with professional environments in rugby). Discover more nutrition tips for building muscle, here.

Man in the gym.
Protein intake would be in line with your output. It is different for everyone.

How We Can Help

Ready to elevate your fitness journey? Explore our expertly designed online fitness memberships and fat loss programs, crafted by rugby legend, Sam Warburton OBE, to help you build an athlete’s mindset.

And for more tips and insights from our knowledgeable team, check out our health & fitness advice page, covering topics like ‘Weight Training For Fat Loss‘ and ‘Achieving Your Body Composition Goals‘.

Sam Warburton