How Protein Supports Physical Activity

Protein’s Role in Training, Recovery & Results

Protein is more than just a gym buzzword. For anyone active — whether you're strength training, trying to lose weight, or rebuilding your routine — protein plays a key role in how your body adapts, recovers, and grows stronger.

Why Protein Matters in an Active Lifestyle

When you exercise, especially with resistance training, you're creating small amounts of muscle damage. That’s normal — and it’s part of how strength and endurance improve. Protein is essential for repairing this damage, rebuilding tissue, and supporting immune function and hormonal balance. Without enough protein, recovery slows, energy drops, and progress plateaus.

How Much Protein Do Active People Need?

If you’re training regularly, you’ll need more than the standard government guideline of 0.8g per kg. For most active adults, 1.2 to 2.0 grams per kg of body weight per day is recommended — depending on training volume, age, and goals. For example, someone weighing 70kg might aim for 84 to 140g per day.

Best Sources of Protein for Recovery

Quality protein sources include:

• Lean meats (chicken, turkey, beef)

• Fish and seafood

• Eggs and dairy

• Legumes, lentils, and tofu

• Plant-based powders or protein blends

Each source offers different amino acid profiles, which support muscle repair, immune function, and recovery from stress or training load.

When to Eat Protein Around Workouts

The timing of protein matters — but it doesn’t need to be complicated. Aim to include a protein-rich meal or snack within 60 minutes after training. This window helps maximise muscle protein synthesis, the process your body uses to repair and build muscle. For general health, spreading protein evenly across meals (rather than one big dose) is most effective.

Common Mistakes to Avoid

Many active people unintentionally:

• Eat too little protein during the day

• Rely heavily on powders and miss whole food sources

• Skip post-workout meals due to time or appetite

A little planning — like prepping simple meals or adding Greek yoghurt, boiled eggs, or lentil soup — goes a long way.

Conclusion

Protein is not just for bodybuilders — it's a key nutrient for anyone who moves their body regularly. Whether your goal is strength, weight loss, or overall wellbeing, getting enough high-quality protein supports your journey. Focus on a mix of whole foods, spread intake through the day, and prioritise recovery after workouts. Small, consistent actions build long-term results.