Protein: why it’s essential for strength and recovery
Why Is Protein Important?
When it comes to exercise and strength training, protein gets the spotlight - and for good reason. Every workout breaks down muscle tissue. To recover and get stronger, our bodies need amino acids (the building blocks of protein) to rebuild.
Beyond muscle repair, amino acids help create enzymes, hormones, and antibodies. Protein also transports substances in the body and replaces worn-out cells. Simply put, it’s a key nutrient for anyone - especially if you’re active.
Sources of Protein
Protein is found in many foods, but some sources are more concentrated:
Animal sources: eggs, beef, chicken, pork, fish, dairy
Plant sources: beans, lentils, soy, nuts, seeds
Both plant and animal proteins can provide all the essential amino acids. Animal sources are usually easier because they deliver a complete profile in one food, while some plant sources need to be combined. The benefit of plants? They come with extra nutrients like fiber and antioxidants.
Protein powders can also be a convenient option. Look for high-quality versions without added fillers - whey, casein, and egg for animal-based, or pea, hemp, rice, and soy for plant-based.
How Much Protein Do You Need?
The common recommendation of 46–56 grams per day is only enough to prevent deficiency - not to optimize performance.
Active individuals: Aim for 0.65–1 gram per pound of body weight.
Example: a 150 lb person should get at least ~100 g per day.
Sedentary individuals: May need slightly less, but most still benefit from more than the “baseline” 46–56 g/day.
Calories perspective: 25–35% of your total calories from protein is a solid range. For 2,000 calories, that’s ~150 g.
Spread your protein intake across the day instead of loading up at one meal. Two or three servings will keep your body fueled for recovery and growth.
Can You Eat Too Much?
The idea that high-protein diets damage kidneys is a myth for healthy people. Research shows that even high intakes don’t harm kidney function.
That said, there’s little benefit beyond 1–1.2 grams per pound of body weight. If you need more calories, it’s better to add vegetables and other nutrient-dense foods. (If you have kidney issues, always check with your doctor first.)
Other Benefits of Protein
Satiety: Protein keeps you fuller, longer. High-protein eaters often naturally reduce snacking and overall calories.
Fat loss: Protein helps preserve muscle while dieting, so more of the weight you lose comes from fat instead of muscle.
Strength & metabolism: Pairing protein with strength training helps maintain or even build muscle, keeping your metabolism higher and weight loss more sustainable.
Conclusion
Protein is one of the most powerful tools for better health, strength, and long-term fitness. Whether you prefer animal products or lean plant-based, make it a priority at each meal. With the right amount of protein, you’ll recover faster, perform better, and set yourself up for lasting results inside and outside the gym.