If you’ve ever wondered why every coach seems to harp on about protein – this one’s for you.
Whether you’re here to build muscle, lose fat, perform better in workouts, or just feel stronger in everyday life, protein is non-negotiable. It’s one of those quiet achievers that makes everything work better – your recovery, your energy, your body composition. And no, it’s not just for bodybuilders.
Let’s break down why protein is important, especially around your training and how to get more of it in your day without needing a spreadsheet.
What Happens to Your Muscles When You Train?
Every time you train, whether you’re lifting weights, doing a met-con, or going hard on a conditioning piece you’re creating tiny tears in your muscle fibres. That’s not a bad thing. In fact, it’s how you get stronger.
But here’s the catch: if you don’t give your body the building blocks it needs to repair and grow those muscles, you’ll hit a wall. That’s where protein comes in.
Why Protein After Training Matters
After a workout, your body is primed to absorb nutrients. Think of it like this: your muscles are most “hungry” for repair fuel right after you train.
Getting some protein in within an hour or two of finishing a workout helps:
- Repair and rebuild muscle tissue
- Reduce muscle soreness
- Support strength and lean muscle growth
- Kickstart recovery so you’re ready to train again tomorrow
Bonus points if you pair it with some carbs to refuel your energy stores.
Why Protein Matters Outside the Gym Too
Protein isn’t just about recovery – it helps you feel full, keeps blood sugar steady, and supports healthy skin, hair, nails, and hormones. It’s also critical for fat loss, because the more lean muscle you carry, the more energy your body burns (even at rest).
Muscle = higher metabolism = easier fat loss.
And protein = more muscle.
Simple as that. Promise.
How Much Protein Do You Actually Need?
You don’t need to count macros to start making progress. A super simple way to start?
✅ Aim to have a palm sized portion of protein at each main meal.
(That’s about 20–30g of protein per serve.)
If you train regularly, bump that up with a protein rich snack or shake after training.
Whatever is easiest to stomach!
Easy Protein Options (for Everyone)
Everyday protein sources:
- Eggs
- Chicken breast
- Lean beef or lamb
- Fish (like salmon, tuna)
- Greek yoghurt (look for high protein versions)
- Cottage cheese
- Protein powder or ready to drink shakes (look out for sugar content)
Vegetarian friendly protein sources:
- Tofu or tempeh
- Edamame
- Lentils and legumes (chickpeas, black beans, etc.)
- Greek yoghurt or quark
- Protein powders (plant based options work great)
- Cottage cheese
- Nuts and seeds (best used as an extra, not a main source)
Pro tip: mix your plant proteins (like rice + beans) to get a fuller amino acid profile.
Final Word
You don’t have to be extreme – just consistent.
Adding a little more protein to your day can change everything: better workouts, faster recovery, more lean muscle, and eventually, easier fat loss.
If you’re unsure where to start or want help building better nutrition habits, come chat to one of us. That’s what we’re here for.
