If you listen to fitness influencers, you’d think you need 300g of protein a day and a protein shake every two hours or your muscles will fall off. That’s marketing, not science. Protein is important. But the conversation around it has gotten completely out of hand.
Let’s talk about what you actually need, where to get it, and when it matters.
How Much Do You Actually Need?
The Australian recommended daily intake (RDI) is 0.84g per kilogram of body weight per day for men, and 0.75g for women. But that’s the minimum to avoid deficiency, not the optimal amount for someone who trains regularly.
For active people who are training 3-5 times a week, the research supports:
- General fitness: 1.2-1.6g per kg of body weight per day
- Building muscle: 1.6-2.2g per kg of body weight per day
- Losing fat (while keeping muscle): 1.6-2.4g per kg of body weight per day
For an 80kg person training regularly, that’s roughly 130-175g of protein per day. For a 65kg person, it’s about 105-140g. That’s achievable through food alone for most people.
Where to Get It
Real food first. Always. Here are some common protein sources and their approximate protein content:
- Chicken breast (100g cooked): 31g protein
- Lean beef mince (100g cooked): 26g protein
- Salmon fillet (100g cooked): 25g protein
- Eggs (2 large): 12g protein
- Greek yoghurt (200g): 20g protein
- Cottage cheese (200g): 22g protein
- Tinned tuna (95g tin): 20g protein
- Lentils (1 cup cooked): 18g protein
- Tofu (100g): 12g protein
If you’re eating three decent meals a day with a protein source at each, plus a snack or two, you’ll likely hit your target without supplements.
Do You Need Protein Powder?
Need? No. But it can be convenient. Protein powder is a supplement, meaning it supplements your diet. It fills gaps. It’s not magic.
If you struggle to eat enough protein through food (common for people who train early morning and skip breakfast, or people with small appetites), a protein shake can be a practical solution. But it shouldn’t be your primary protein source.
If you do use it, whey protein is the most researched and well-absorbed. For plant-based options, look for blends (pea + rice protein) for a complete amino acid profile.
Timing: Does It Matter?
The “anabolic window” myth has been debunked. You don’t need to slam a protein shake within 30 seconds of finishing your last set. Your muscles aren’t on a timer.
That said, spreading your protein intake across the day is better than cramming it all into one meal. Your body can only use about 30-40g of protein per sitting for muscle building. The rest gets used for other functions or excreted.
Aim for a protein source at every main meal, and maybe one protein-rich snack. That’s the practical approach.
Common Mistakes
Eating too little protein at breakfast. Toast and coffee isn’t doing the job. Add eggs, yoghurt, or protein in your smoothie. Front-load your protein and you won’t be scrambling to catch up at dinner.
Relying on one source. Eating chicken breast at every meal is boring and limits the other nutrients you get. Mix it up: fish, eggs, dairy, legumes, red meat, poultry. Variety matters.
Ignoring it on rest days. Your muscles repair and grow on rest days. You still need protein when you’re not training. Don’t drop your intake just because you didn’t work out.
Keep It Simple
Protein isn’t complicated. Eat a source at every meal, aim for the right ballpark based on your weight and goals, and prioritise real food. That’s it. Don’t let the supplement industry overcomplicate it.
