How Much Protein Do You Really Need? The Essential Guide to Hitting Your Goals

How Much Protein Do You Really Need? The Essential Guide to Hitting Your Goals
Protein is the foundation of any healthy diet. Whether you're looking to build muscle, lose weight or simply fuel your active lifestyle, getting the right amount of protein is essential. But how much do you really need, and how do you ensure you're hitting those targets without overcomplicating things? Let’s break it down so you can make smarter choices for your health and fitness goals.

Why is Protein So Important?
Protein isn’t just for bodybuilders or gym enthusiasts - it plays a crucial role in almost every function of your body. It helps repair and grow muscle, supports immune function and even keeps your hair and nails strong. Protein also makes you feel fuller for longer, making it a key player in weight management.
Your body doesn’t store protein like it does fats and carbohydrates, which means you need to consume it regularly through your diet to meet your daily requirements.

How Much Protein Do You Really Need?
The amount of protein you need depends on a variety of factors, such as your age, weight, activity level and fitness goals. Here’s a quick guide to help you determine your daily protein needs:

• For the average adult: The recommended daily intake is around 0.8 grams of protein per kilogram of body weight. For a 70kg adult, that’s about 56 grams per day.
• For active individuals: If you exercise regularly, aim for 1.2 - 2 grams of protein per kilogram of body weight. A 70kg person would need anywhere from 84 to 140 grams.
• For muscle building: Strength athletes and bodybuilders may require up to 2.2 grams per kilogram to optimise muscle repair and growth. That’s 154 grams for someone weighing 70kg.
• For weight loss: A higher-protein diet (1.6 - 2.4 grams per kilogram) can help preserve muscle mass while reducing fat during a calorie deficit.

Timing Matters
While hitting your total protein target is the most important factor, the timing of your intake can also make a difference. To maximise muscle repair and growth, try to spread your protein intake evenly throughout the day, consuming it with each meal and snack.

It’s especially beneficial to include protein within 30 minutes to 2 hours after a workout to kickstart recovery. A post-workout protein shake is a convenient way to do this.

PhD: Leading the Way in Smart Nutrition
PhD is a trusted name in performance nutrition, offering a wide range of high-quality protein products to suit every lifestyle and goal. Known for its innovative approach, PhD combines science-backed formulations with great taste, ensuring that hitting your protein goals is both effective and enjoyable.

Their award-winning Smart Protein range includes protein powders, ready-to-drink shakes and delicious protein bars, making it easier than ever to fuel your body with the nutrients it needs. Whether you're an elite athlete, a fitness enthusiast or simply someone looking to stay healthy, PhD has the perfect product for you.

Best Sources of Protein
Not all proteins are created equal, so it’s essential to focus on high-quality sources that provide all the essential amino acids your body needs. Here are some top options:

• Animal-based: Chicken, turkey, fish, eggs, and dairy products like Greek yoghurt and cottage cheese.
• Plant-based: Lentils, chickpeas, tofu, tempeh, quinoa, and protein powders made from pea or rice protein for vegans and vegetarians.

Make Protein Simple

Struggling to meet your protein goals through food alone? PhD’s Smart Protein range is an excellent way to bridge the gap. Their products are convenient, easy to digest, and tailored to specific needs - whether you’re looking to recover post-workout, manage weight or curb hunger during a busy day.
So, how much protein do you need? The answer depends on your lifestyle and goals, but one thing is certain: making protein a priority in your diet is a smart move for your overall health.

Shop the PhD Protein range today to fuel your journey! Login to your members' account to receive up to 12% discount on PhD products.