Your Guide to Protein and Exercise

Protein is essential for performance, recovery, and progress.

Whether you’re just starting out or training several times a week, knowing how much protein your body needs can help you recover faster, build strength, and reach your goals.

Why protein matters

Protein is made up of amino acids — the building blocks of life. During exercise, especially resistance training, your muscles experience small tears. Protein helps repair this damage, supports muscle growth, and strengthens your body so you can handle more over time.

How much protein do you need?

Your protein needs depend on your exercise routine and intensity:

Beginners (infrequent exercise):

• Aim for 0.8 g per kilogram (kg) of body weight daily as a baseline.
• For recovery and less soreness, increase to 1 g × body weight (kg).
• Example: A 70 kg person needs about 70 g of protein per day.

Intermediate and athletic (frequent exercise):

• If you train 3+ times per week, follow the International Society of Sports Nutrition guideline of 1.4–2 g × body weight (kg) daily.
• Example: A 70 kg person needs 98–140 g of protein per day.

When to take protein

To maximize benefits:

• Spread intake evenly throughout the day — ideally every 3 hours on training days.
  
• Post-exercise: The most effective time is immediately to 2 hours after exercise.
  
• Amount per serving: 20–40 g, depending on body weight.
  
• Choose high-quality protein sources rich in essential amino acids.
  

Exercise type and protein needs

Endurance training (running, cycling, swimming, hiking):

• Focus on carbohydrates for energy and protein for recovery.
• Follow a protein-to-carbohydrate ratio of 1:2.

Strength and resistance training (weightlifting, bodyweight exercises, climbing):

• Protein supports muscle growth and repair.
• Combine protein with carbohydrates for energy.
• Follow a protein-to-carbohydrate ratio of 1:1.5.

Key takeaway

Protein is vital before, during, and after exercise. If you’re new to training, it helps reduce next-day soreness. If you’re more advanced, it may be the missing link if you’ve hit a plateau.

Simply put: the right amount of protein fuels recovery, supports muscle growth, and helps you keep progressing.

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