I get asked about protein all the time. How much do I need? Do I need a shake? Does it matter if I’m not trying to build muscle?
Protein deserves a place on your plate whether you’re lifting weights, working toward weight loss, or just trying to feel stronger in everyday life. But getting enough doesn’t have to become another full-time job.
Here’s why I make it a priority—and how you can keep it simple.
Protein supports muscle and strength
Muscle helps you carry groceries, climb stairs, get up from the floor, and stay capable as you age. Protein supplies the amino acids your body uses to build and maintain that muscle.
Strength training gives your muscles a reason to adapt, and adequate protein helps support that process. You need both! Strength training and protein intake work together. Eating protein alone won’t do the work of lifting weights.[1]
Protein helps you recover from exercise
Your workout is the stimulus the signals your muscles to adapt and grow. Afterward, your body needs resources to repair and adapt. Protein is the resource that facilitates that process.[1] That’s why you need to pay attention to protein on rest days, too. Muscle recovery doesn’t clock out when you leave the gym.
Protein helps preserve muscle during weight loss
When you eat fewer calories than you burn, the weight you lose can include muscle as well as fat. Getting enough protein, alongside resistance training, helps support muscle retention.[1] If your goal is weight loss, maintaining strength and muscle mass matters, along with the number on the scale.
Protein can make meals more satisfying
Protein can help increase feelings of fullness after a meal. If breakfast never seems to hold you over, look at what’s in it. Adding Greek yogurt, eggs, or tofu may make it more satisfying. Keep the fiber-rich foods, too—protein is only one part of a balanced meal.
Your body uses protein beyond your muscles
Protein is found throughout your body, including your skin, hair, and bones. It also forms enzymes that carry out chemical reactions and proteins such as hemoglobin, which transports oxygen in your blood.[2]
You need protein even when you aren’t exercising.
How does protein affect energy and blood sugar?
You’ll often see protein described as keeping energy steady or stabilizing blood sugar. Those statements need context: protein alone doesn’t guarantee either outcome.
Think about the whole meal and your overall eating pattern. Include protein alongside fiber-rich carbohydrates and fats, and make sure you’re eating enough. Sleep, activity, and health conditions matter, too.
How much protein do you need?
Your needs depend on your body size, activity, goals, and health. For most healthy people who exercise regularly, the International Society of Sports Nutrition recommends approximately 1.4–2.0 grams per kilogram of body weight per day.[1]
For someone weighing 150 pounds, that’s roughly 95–136 grams daily. It’s a useful example, but may not be for everyone. If you have kidney disease or a prescribed protein restriction, get an individual recommendation from your healthcare professional or registered dietitian.[3]
Make it easier to get enough protein every day
Start by including a lean protein source at each meal:
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Breakfast: Greek yogurt with fruit and oats, eggs, or a tofu scramble.
Try this recipe for Cottage Cheese Waffles. -
Lunch: Chicken, tuna, tofu, or a bean-and-lentil bowl.
Try this recipe for Chicken Picadillo. -
Dinner: Fish, poultry, tempeh, or another protein you enjoy.
Try this recipe for Beef & Potato "Bun" Mini Sliders. -
Snacks when useful: Cottage cheese, edamame, yogurt, or a convenient shake.
Try this recipe for Strawberry Cream Collagen Shake.
Check portions and labels if you’re working toward a daily target. Foods differ in how much protein they provide. You should aim for at least 20-30 grams per meal.
A shake can be convenient, but it isn’t required. Choose foods you like, can afford, and will actually eat.
Start with your next meal. Look at where the protein is coming from, then build around it. Consistency is more useful than making every meal perfect.
Want help turning nutrition advice into habits that fit your life? Explore my fitness and nutrition programs in the Meals.Muscle.Mind. app.
Sources
- Jäger et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise.
- Harvard T.H. Chan School of Public Health. Protein — The Nutrition Source.
- National Institute of Diabetes and Digestive and Kidney Diseases. Healthy Eating for Adults with Chronic Kidney Disease.