Protein for Active People: How Much, When and From Where

If you train regularly, protein matters more than for people who are inactive. It helps repair and build muscle, and it keeps you feeling full.

How much?

The general recommendation for adults is about 0.8 g per kg of body weight a day. Sports nutrition bodies suggest that active people may do well with roughly 1.2 to 2.0 g per kg depending on training goals. For a 70 kg person, that's about 85 to 140 g daily.

Spread it out

Having 20 to 40 g of protein at each meal is a practical approach to support muscle maintenance.

Good sources

• Chicken, turkey, fish and lean meat.
• Eggs and dairy products such as yoghurt and cottage cheese.
• Beans, lentils, chickpeas, tofu and tempeh.
• Nuts and seeds.

Do you need protein powder?

It's convenient, but not essential. Most people can meet their needs with regular food. If you use powder, choose products tested by a third party.

Don't forget the rest

Protein isn't magic. Enough carbohydrates, total calories, sleep and consistent training are equally important.