Protein: Are You Actually Eating Enough?

Protein is probably the most talked about nutrient in fitness circles but despite all the noise a lot of people are still not getting enough of it day to day. If you are training regularly and your progress has stalled, your protein intake is one of the first things worth looking at.

Most research points to somewhere between 1.6 and 2.2 grams of protein per kilogram of bodyweight as the sweet spot for people who exercise consistently. For an 80kg person that is roughly 130 to 175 grams per day, which is more than most people naturally hit without paying attention.

The good news is that spreading it across your meals makes it very manageable. Eggs at breakfast, chicken or fish at lunch, Greek yoghurt as a snack and a solid protein source at dinner will get most people close. You do not need to be obsessive about it or rely on shakes, though they are a handy top up when life gets busy.

The biggest shift most people notice when they increase their protein is feeling fuller for longer and recovering better after sessions. It is one of the simplest changes you can make with some of the most noticeable results.