Protein: How Much Do You Really Need?
- William Holme
- Sep 24
- 2 min read
Updated: Sep 28
Protein. Everyone bangs on about it. “Eat more protein!”, “Whey shakes are the answer!” and so forth.
But what does it actually do for us, and how much do you really need? Let’s break it down troops.
Why Protein Matters
Protein isn’t just for bodybuilders. It’s the building block of:
Muscle repair and growth (after training sessions at HRF, this is big)
Hormones and enzymes (keeping your body ticking over nicely)
Satiety (it helps you feel full and stops you raiding the biscuit tin at 9pm)
👉 Bottom line: if you want to get stronger, recover quicker, and stay leaner, protein is your friend.
And here’s something often overlooked: as we age, protein becomes even more important.
Muscle naturally declines with age (a process called atrophy) unless we actively combat it.
The fix? Strength training + higher protein intake. This combo helps maintain muscle, strength, and independence long into later life. So don’t skimp.
How Much Do You Actually Need?
Here’s where most people go wrong… they think they’re eating enough. The reality? Most aren’t even close.
General population: around 0.8g per kg of bodyweight
If you train regularly (that’s you lot!): aim for 1.6 - 2kg per kg of bodyweight
Example: If you weigh 75kg, you’re looking at 120–150g per day. That’s not outrageous, it’s totally doable with a bit of planning.
My Protein Intake (A Real Example)
Lately, I’ve been dialling mine in properly. Here’s a rough day of protein intake:
Breakfast: 3 eggs + Greek yoghurt + banana (35g protein)
Snack: Protein shake (32g)
Lunch: BBQ left overs / chili & salad (50g)
Snack: Handful of nuts + biltong (25g)
Dinner: Salmon fillets + rice + veg (50g)
Total: around 192g protein. And honestly? I feel stronger in sessions, and I’m not as knackered by 4pm. I feel more energised and recover faster between training sessions.
With 3 little people and a border collie at home as well as making sure I’m bang ON IT when you athletes come in for your PT sessions and classes…MY DIET MUST BE ON POINT. My lifestyle demands it.
Best Sources of Protein
Animal sources: chicken, beef, pork, eggs, fish, dairy
Veggie-friendly: beans, lentils, tofu, tempeh, seitan, Quorn, edamame, chickpeas
Quick hits: protein powders, bars, Greek yoghurt, cottage cheese
Pro tip for veggies/vegans: you may need to mix sources (e.g. beans + rice) to get all essential amino acids.
Should You Supplement?
Supplements are just that... supplementary.
Whey/vegan protein shakes: brilliant for convenience, especially post-workout or when you’re busy.
The vast majority of your protein should come from real food.
Whole foods bring extra benefits: micronutrients, fibre, and other essentials you won’t get from a shake.
Shakes are a tool, not a replacement. Think of them as backup for when life gets hectic.
The Takeaway
Most of us at HRF probably need more protein than we think. It doesn’t need to be complicated, just make sure you’re hitting that 1.6–2g per kg mark, spread across your meals, and you’ll feel the benefits in strength, recovery, and even body composition.
So next time you’re planning your meals, ask yourself: where’s the protein?
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