Protein is essential because it provides amino acids needed, among other things, to maintain muscle tissue and support recovery after exercise. Most often, the issue isn’t a lack of protein “in general”, but an intake that’s too low across the day or unevenly distributed between meals.

How much protein you need depending on your goal and activity level

A common reference point for healthy adults is around 0.8 g of protein per kg of body weight per day. With regular training, during calorie reduction, or when maintaining muscle mass is the priority, higher ranges are often used in practice (frequently 1.2–2.0 g/kg), matched to training intensity, overall energy balance, and the dietary approach you prefer. The larger the deficit and the greater the training load, the more often people consider values towards the upper end of the range – provided they’re sustainable without compromising overall diet quality.

To make this practical, it helps to set a gram target and check whether you can meet it in a typical week, not only on an “ideal day”. Distribution matters too: 3–4 meals with a clear protein source usually makes it easier to reach your intake target and manage satiety. In a plant-based diet, variety becomes more important (for example, pulses plus grains) so that your amino acid profile across the day is sufficient.

When preparing a full meal is difficult (shift work, travel, a short break between commitments), some people use protein powders as a practical way to top up daily intake. The key is to treat them as part of your overall protein balance, not a replacement for a varied diet; when choosing a product, factors such as protein per serving, the ingredient list, and how well you tolerate it can all matter. Check https://nutrafituk.com/851-protein product descriptions and specifications if you’re considering this option in your eating routine.

How to tell if you’re getting enough protein

The most reliable method is a short, realistic check of your usual intake. Choose 2–3 typical days (training and non-training), write down your meals, and estimate protein using labels, nutrition tables, or an app. Compare the result with your g/kg target and look at how evenly protein is spread throughout the day.

A quick meal-quality check can also help: does each main meal include a clear protein source (for example dairy, eggs, fish, meat, pulses, tofu), do snacks crowd out protein-based meals, and after training do you eat a meal with protein rather than only a low-protein item. If you’re regularly short by a few tens of grams, a stable portion adjustment is usually enough (for example a higher-protein breakfast or a larger protein serving at dinner) rather than a sudden jump to an intake level that’s hard to sustain.

Medical disclaimer: This article is for informational purposes only and does not constitute medical advice. If you have a medical condition, specific dietary requirements, are pregnant, breastfeeding, or have concerns about diet and supplementation, consult a doctor or a qualified healthcare professional.