Protein for People Who Move: How Much, When and Why

Protein is one of those topics that's been discussed so much it's become harder, not easier, to know what's useful. The shakes. The grams. The constant "are you getting enough". For someone starting to exercise more seriously , whether that's strength work, running, or simply being active outdoors in summer , it's worth a short, practical explanation of what the body is actually doing with this stuff.

Every tissue in your body is made partly of protein. Muscle, skin, hair, organs, enzymes. When you move, stretch, lift, or strain, you're also , at the microscopic level , breaking some of this protein down. The body rebuilds it using what you eat. If the rebuild is well-supplied, you come back a little stronger. If it isn't, you come back depleted.

Most people in the UK eating a varied diet already get enough protein to survive. But if you're moving more, ageing, or building a new training habit, there's a real difference between "enough to survive" and "enough to rebuild well".

How much, roughly

A useful starting point for someone doing regular strength or endurance work is more than the general population average. Sports nutrition guidelines from the British Dietetic Association suggest around 1.2 to 1.6 grams of protein per kilogram of body weight per day for active people. For a 70kg person, that's roughly 85 to 110 grams , spread across the day.

What that looks like on a plate: a palm-sized portion of protein at each main meal, plus a snack with protein in it once or twice a day. Eggs and toast for breakfast. Chicken or hummus-heavy salad for lunch. Fish or tofu with rice and vegetables for dinner. A handful of nuts and yoghurt in between.

You don't need to weigh food. Pattern matters more than precision.

When , timing matters less than total

Protein isn't a moral category. It's a building block. Enough of it, regularly, supports the body to do what you're asking of it.

The supplement industry spent years insisting you had to eat protein within 30 minutes of a workout or risk losing the session's benefit. The evidence has softened. What matters more is your total intake across the day, and the rough distribution of that intake , eating protein at each meal, rather than one giant steak at dinner.

That said, a palm-sized portion of protein within a couple of hours of a hard session is a good habit. Many people find that planning around meals rather than around the clock is easier to stick with.

Sources , real food first

Plant and animal sources both work. Animal sources (eggs, fish, chicken, beef, dairy) pack a lot of protein per gram of food. Plant sources (beans, lentils, chickpeas, tofu, tempeh, oats, seeds, nuts) spread it more thinly , a plant-based eater typically needs to pay a bit more attention to hitting their total, but it's very achievable.

Protein powders are useful but optional. Many people find that a scoop of whey or pea protein in a smoothie is an easy way to top up on busy days. They aren't a substitute for real food , think of them as a tool, not a foundation.

Enough protein, regularly, supports the body to do what you're asking of it. That's the whole story.