You’ve probably heard “eat more protein” about a thousand times by now.. From gym mates, Instagram, from that one guy who started CrossFit and won’t shut up about it.
As a coach we hear it all the time.. “How can I get more protein in my diet”, “What kind of protein should i be taking”?
Most people genuinely don’t know why protein matters, how much they actually need, or where to get it.
So let’s fix that.
What Is Protein
Protein is one of three macronutrients your body runs on, alongside carbs and fats. But protein has a job the other two simply can’t do: it builds and repairs tissue. Muscle, skin, hair, organs, enzymes, hormones.. all of it depends on protein.
When you train, you’re essentially creating tiny amounts of damage in your muscle fibres. Protein is what swoops in and rebuilds them. No protein? No rebuild. Simple as that.
But it’s not just about muscle. Protein also:
- Keeps you fuller for longer (huge for fat loss)
- Supports a healthy metabolism
- Helps stabilise blood sugar when eaten alongside carbs
- Maintains muscle mass as you age
That last point is worth pausing on. After around 35, adults start losing muscle mass each decade if they’re not actively working to maintain it. Protein (combined with resistance training) is your best defence against that.
How Much Protein Do You Actually Need?
Here’s where most people get it wrong.. they either eat way too little, or they’re stressing over hitting a precise number that makes no practical sense for their life.
The real answer: it depends on your goals.
Here’s a starter framework:
General health / lightly active: 1.2 – 1.4g per kg of bodyweight
Fat loss / body recomposition: 1.6 – 2.0g per kg of bodyweight
Building muscle / strength training: 1.8 – 2.2g per kg of bodyweight
So if you’re a 75kg person trying to lose fat and maintain muscle, you’re aiming for roughly 120 – 150g of protein per day.
Sounds like a lot? It can be at first. But once you know what that actually looks like in food, it becomes pretty manageable.
Animal vs. Plant PROTEIN
Not all protein is created equal.
Proteins are made up of amino acids. There are 20 of them, and 9 are “essential” (meaning your body can’t make them itself) so you have to eat them. A protein that contains all 9 in useful amounts is called a complete protein.
Animal proteins (meat, fish, eggs, dairy) are generally complete. They also tend to have high bioavailability (meaning your body can actually absorb and use them efficiently).
Plant proteins (legumes, tofu, grains, nuts) are often incomplete. They may be low or missing in one or more essential amino acids. The exception is soy, which is a complete plant protein.
That doesn’t mean plant protein is bad, it just means you need to eat a wider variety to cover your bases. Pair rice with legumes, for example, and you’ve effectively created a complete protein.
People have been doing this for centuries, they just didn’t call it “amino acid profiling.”
The Best Protein Sources You Can Grab at Coles or Woolies
Here are real foods you can buy in any Australian supermarket, with a rough idea of the protein they deliver.
What About Protein Supplements?
Supplements are exactly what the name suggests.. a supplement to your diet, not a replacement for real food.
Read that again!
If you’re hitting your protein targets through whole food, you don’t need a powder. But if you’re struggling to hit your numbers, or you need a convenient post workout option, they absolutely have a place.
Here’s a quick breakdown of the main types:
Whey Concentrate (WPC): The most common and affordable option. Around 60–70% protein by weight, fast-digesting, great post-workout. Contains more lactose, so if you’re sensitive to dairy, you might notice some bloating.
Whey Isolate (WPI): More processed to remove most of the lactose. Hits around 90–95% protein by weight and absorbs quickly. Slightly pricier, but a solid choice if concentrate doesn’t agree with your gut.
Hydrolyzed Whey: Pre-digested into smaller peptides for the fastest possible absorption. The most expensive option and has a slightly bitter taste. Unless you’re an elite athlete optimising every session, you probably don’t need this one.
Casein: Slow-releasing protein that drip-feeds amino acids over 5+ hours. Ideal before bed or during a long stretch between meals. Think of it as the overnight security guard keeping your muscles topped up while you sleep.
Pea Protein: Derived from yellow split peas, rich in BCAAs and very gentle on the stomach. The go-to for plant-based athletes. Best used in a blend with another plant protein to round out the amino acid profile.
Hemp Protein: A complete plant protein with all 9 essential amino acids — plus omega-3s, fibre, and magnesium as a bonus. Lower protein per scoop than other options, but it comes with added nutritional value you won’t find in whey.
Soy Protein: The original plant-based protein and still one of the best — a complete protein that absorbs at a decent rate and supports muscle building. Some people avoid it due to concerns about GMOs or hormonal effects (the phytoestrogen thing), but the evidence for this being an issue at normal dietary amounts is pretty thin.
So which one should you choose?
- Best value → Whey Concentrate
- Lactose sensitive → Whey Isolate
- Fastest recovery → Hydrolyzed Whey
- Overnight muscle support → Casein
- Plant-based → Pea + Hemp blend
- Complete plant protein → Soy
Pick the one that fits your diet, your digestion, and your budget. The “best” protein powder is the one you’ll use consistently.
The Biggest Mistakes People Make With Protein
1. Leaving it all to dinner. Most people eat minimal protein at breakfast and lunch, then try to cram 80g into their evening meal. Your body can only use so much protein at once for muscle synthesis. Spread it out.. aim for 25 – 40g per meal across 3 – 4 meals.
2. Thinking protein makes you bulk up. It doesn’t. Excess calories make you bulk up. Protein, especially when you’re in a calorie deficit, is what helps you hold onto your muscle while losing fat. It’s actually your best friend during a cut.
3. Only counting the “obvious” sources. People count their chicken breast but forget the yoghurt, the handful of almonds, the slice of cheese on their sandwich. Track for a few days and you might be surprised what’s already there.
4. Relying on supplements before nailing food first. A $60 bag of protein powder won’t do much if your meals are shit. Get your food right first. Supplements fill gaps, they don’t create foundations.
How to Apply This (Starting Today)
Here’s how to start:
Step 1: Know your number. Take your bodyweight in kilos and multiply by 1.6 (for fat loss) or 1.8 (for muscle building). That’s your daily target in grams.
Step 2: Anchor protein to every meal. Ask yourself: where’s the protein in this meal? If you can’t answer that, add some. A couple of eggs, some yoghurt, a tin of tuna… something.
Step 3: Prep your protein sources. Hard boiled eggs in the fridge. A rotisserie chicken ready to go. Greek yoghurt stocked up. When you have it on hand, hitting your target is easy.
Step 4: Use a supplement only if you need to. If you’re consistently 20 – 30g short of your daily target, a protein shake can bridge that gap without adding a lot of extra calories or prep time.
Step 5: Track for a week, then let it go. You don’t need to weigh your food forever. But tracking for even 5–7 days gives you a realistic picture of where you’re at. Most people are shocked at how little they were actually eating.
The Bottom Line
Protein isn’t complicated, but it is important. If you want to lose fat, build strength, feel less tired, and actually see results from your training, this is the lever that makes the biggest difference. Not a new program, not a fancier supplement, not some 21 day challenge.
Just consistent, adequate protein across the day. Every day.
Start with your number. Anchor protein to every meal. Pick sources you actually enjoy eating. The rest will follow.
And if you’re still not sure where to start, that’s exactly what a coach is for!
