Why Protein Matters for Your Training (And Why Not All Protein Is Created Equal)

When people start training seriously, one of the first things they hear is “you need more protein”. It gets mentioned everywhere, but most people don’t fully understand why it matters, how much they actually need, or the difference between good and poor quality sources.

The truth is, if you want to get stronger, recover faster, build muscle, feel more energised and actually see the benefits of your training, protein needs to be a priority. Not an afterthought.

Here’s a simple breakdown of why it’s important and how to make it easier to get enough.

Why Protein Is Essential for Training

1. It repairs your muscles

Every time you train, you create small amounts of muscle damage. This is normal — it’s how you get stronger. Protein provides the amino acids your body uses to rebuild those fibres so they grow back stronger than before.

If you’re not eating enough protein, you’re essentially trying to build a house with half the bricks.

2. It improves recovery

People often blame tiredness or soreness on age, sleep or stress. Sometimes it is, but most of the time, recovery issues come down to simply not eating enough protein to support your training load.

More protein = better recovery = better consistency.

3. It helps maintain (and build) muscle

As you train, especially if you’re lifting weights or doing functional fitness, you want to maintain or build lean muscle. Muscle is metabolically active, supports joint health and plays a big role in long-term health.

Without enough protein, your body struggles to hold onto muscle, especially during fat-loss phases.

4. It helps manage hunger

Protein is more filling than carbs or fats. If you find you’re constantly snacking or feeling hungry between meals, increasing your protein intake usually fixes the problem quickly.

5. It supports performance

Protein doesn’t give you immediate energy like carbs, but it supports every system that helps you perform well: muscle function, recovery, strength, even hormones.

If you want consistent performance in the gym, your diet needs to match your effort.

How Much Protein Do You Actually Need?

A good general target for most active people is around:

1.6–2.2g of protein per kilogram of bodyweight per day

To make that simpler:

• If you weigh 70kg → aim for 112–154g per day

• If you weigh 90kg → aim for 144–198g per day

Split across the day, that works out to 25–40g per meal.

Most people aren’t anywhere near that without trying.

How to Increase Your Protein Without Overcomplicating It

You don’t need to overhaul everything. Small changes work extremely well.

1. Add protein to breakfast

Most people start the day low on protein and then struggle to catch up. Starting strong makes the whole day easier.

Think eggs, yoghurt, whey, lean sausages, cottage cheese or high-protein milk.

2. Include a protein source at every meal

Aim for one clear protein choice per meal:

• Chicken

• Lean beef or mince

• Eggs

• Fish

• Beans, lentils or tofu

• Greek yoghurt

• Turkey

• Cottage cheese

Build the meal around that, not the carbs.

3. Use convenient options when needed

There’s nothing wrong with keeping things simple:

• Whey protein

• Protein yoghurts

• Tinned fish

• Cooked chicken pieces

• High protein wraps

These aren’t “cheats”; they’re useful tools.

4. Increase portion sizes slightly

Instead of 120g of chicken, try 150–180g.Instead of 2 eggs, have 2 eggs + 2 egg whites.Simple changes add up quickly.

5. Keep protein-rich snacks on hand

Good options include:

• Greek yoghurt

• Cottage cheese

• Protein bars

• Jerky

• Edamame beans

Much better than relying on crisps and biscuits when hunger hits.

Not All Protein Sources Are Equal

This is the part most people never get taught.

Protein isn’t just protein. It differs in quality, digestibility and amino acid profile.

1. Complete vs incomplete proteins

Complete proteins contain all nine essential amino acids the ones your body can’t produce itself.

Complete sources include:

• Meat

• Dairy

• Eggs

• Fish

• Whey protein

• Soy

These are the most efficient for muscle repair and training recovery.

Incomplete sources (many plant proteins) can still be useful, but often need combining to get the full amino acid profile.

2. Leucine matters

Leucine is the amino acid that triggers muscle protein synthesis the process of repairing and building muscle.

Good sources:

• Whey protein

• Eggs

• Chicken

• Turkey

• Tuna

• Beef

If a protein source is low in leucine, your body has a harder time using it effectively.

3. Protein per calorie varies massively

Compare these:

• 150g chicken breast = 33g protein

• 150g baked beans = 12g protein

• 150g tofu = 17g protein

• 150g salmon = 28g protein

• 150g cheese = very high protein, but extremely high calories

This is why some foods are labelled “high protein” but aren’t actually efficient if your goal is muscle gain or fat loss.

4. Digestion speed matters too

Whey is fast.Meat and fish are moderate.Beans, lentils and higher-fibre plant sources are slower.

None are bad, but knowing the difference helps when timing meals around training.

Final Thoughts

Protein is one of the most important nutrients for anyone who trains, yet it’s also one of the easiest to under eat without realising. Prioritising protein helps you recover better, perform better and feel better and it genuinely supports every physical goal, whether it’s strength, fat loss, or simply improving your health.

Aim for a steady intake throughout the day, choose higher-quality sources more often, and make your meals revolve around protein rather than trying to fit it in as an afterthought.

If your you're struggling with your nutrition feel free to reach out to talk to us about our body transformation programme and we can help.