Nutrition Guide
Protein without the faff
Getting enough protein doesn't have to mean chicken and rice. A practical guide to hitting your targets with food you actually want to eat.
How much protein do you actually need?
For most people training regularly, aim for 1.6 to 2.2g of protein per kg of body weight a day. If you are losing weight, stay closer to the higher end, which helps protect muscle. If you are maintaining, the lower end is fine.
Those numbers come from the research on protein and training: across 49 studies, extra protein stopped adding to muscle gains at about 1.6g per kg a day, and the top of the useful range was around 2.2g.[1] More than that is not harmful for healthy people, it just stops helping.
| Body weight | Lower end (1.6g/kg) | Higher end (2.2g/kg) |
|---|---|---|
| 60kg | 96g/day | 132g/day |
| 75kg | 120g/day | 165g/day |
| 90kg | 144g/day | 198g/day |
One caution: if you have kidney disease, or a doctor has told you to limit protein, follow their advice rather than this guide.
Easy high-protein foods
- Greek yoghurt (150g): ~15g protein. Add fruit, honey or granola
- Eggs (2 large): ~13g protein. Scrambled, boiled, however you like them
- Chicken thigh (150g): ~38g protein. More flavour than breast, slightly more fat
- Tinned tuna (1 can): ~25g protein. On toast, in a salad or with pasta
- Cottage cheese (150g): ~17g protein. Surprisingly versatile
- Lentils (cooked, 200g): ~18g protein. Great for plant-based meals
- Whey protein shake: ~25g protein. Convenient, not essential
Practical tips
- Anchor each meal with protein. Build the meal around the protein source, then add everything else.
- Prep doesn't mean meal prep. Just having cooked chicken, eggs, or yoghurt in the fridge removes friction.
- Don't overthink timing. Total daily intake matters far more than when you eat it.
- Track for a few weeks, then estimate. You'll learn portion sizes quickly and won't need an app forever.
Common mistakes
- Relying on protein bars. They're fine occasionally, but real food is more satiating and cheaper.
- Skipping breakfast protein. Starting the day with just toast or cereal makes hitting targets harder later.
- Only eating chicken breast. Variety keeps you consistent. Use thighs, fish, eggs, dairy, legumes.
Reference
- Morton RW et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 2018;52:376-384. Read the study
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