How Much Protein Do You Really Need? | SAM SHOE FITNESS

Everyone talks about protein in the fitness and nutrition industry. You can’t miss it.

“Hit your protein!”

“You have to eat grilled chicken”

“Drink protein shakes”

“How much protein should I eat?”

As a certified personal trainer and nutrition coach, this is one of the most common questions I get from both beginners and advanced exercisers. While there are some basic rules of thumb, the answer is the most common answer in fitness; It depends!

In this article I will go over those basic rules of thumb, but more importantly, I will try and help you understand what is best for you and your goals.

What is Protein and why does it matter?

Protein is a macronutrient composed of amino acids that your body needs to survive. More specifically, protein is what help you to build, keep and maintain important parts of your body to include hair, nails, skin, bones and muscle.

For the purposes of this article (and the likely reason you’re reading) we will keep the discussion to how protein works with your muscles. Dietary protein helps to repair and strengthen your muscles.

When you exercise in a way that stimulates and overloads your muscles, you are likely creating micro-tears and breaking down the muscles that you’re using. That may sound alarming but it’s actually the desired result from strength training. This is because when you break down your muscles, they will grow back to adapt to that stimulus and will end up larger and stronger than before.

The protein you eat is what contributes to this healing and building process. You need protein to repair and grow the micro-tears that you created in the gym. Protein is necessary for this recovery process, making it the macronutrient that I believe you should pay the most attention to.

How much protein do you actually need?

Now that you know what protein is and how your body uses it, you should know how much your body needs. Again, the exact answer depends on the goals that you have. However, there are a couple rules of thumb that are a good baseline to use.

In my coaching, I typically recommend aiming for about 0.7–1.0 grams of protein per pound of goal body weight for clients whose goal is losing fat while preserving muscle.

This means that if you weigh 160 pounds that you should try and consume between 112 and 160 grams of protein per day. I almost always tell my clients to try and hit closer to the top end of that range. That way, there is a less likely outcome of missing on the low end.

If you are an experienced lifter, I believe it can be more beneficial for you to get a little more. For clients that have at least 5 or so years lifting experience and are trying to optimize their muscle growth, I advise a range closer to 1–1.2 grams of protein per pound of lean body weight.

If you weigh 160 pounds, this would look more like consuming between 160 and 192 grams per day of protein.

Best High-Protein Foods

I want to give you a list of what I consider to be the best sources of protein that you can eat. However, keep in mind that the best sources of protein are the ones that you can eat consistently with almost every meal and almost every day. For many clients, the hardest part about hitting their protein goals is being able to do it day after day. Enjoying what you eat will make this so much easier.

I suggest eating lean meats like chicken breast, lean beef (ground or steak), turkey, and fish. In my experience, for most people, these are the foods that are easiest to eat for meals like lunch and dinner.

For breakfast and snacks, I suggest eggs, Greek yogurt, cottage cheese, and protein shakes. These typically tend to be more palatable throughout the entire day, morning and night.

There are also vegan options for protein such as beans, lentils and tofu. Plant-based protein sources can absolutely help you meet your protein needs, but many contain less protein per serving than animal products. As a result, you may need larger portions or a greater variety of foods to reach your daily target.

Do you need protein powder?

The short answer is no.

Protein powder is a supplement. That means it should be used to supplement real meals consisting of real food.

However, it can be difficult to consume enough protein to hit your goal when consuming only whole foods. That is when protein shakes can be very helpful. If you are having trouble reaching your protein goals with your typical 3 meals per day, I would suggest adding a protein shake in between meals at some point to help.

Protein shakes can be cheap and are a convenient way to help you reach your goals. They aren’t necessary, but they are a great resource.

Common Protein Mistakes

There is a short list of common mistakes that I see with clients as it relates to protein.

The most common is not consuming enough. It’s easy to not get enough protein, so you need to be mindful every day and make an effort to do so.

Protein doesn’t only belong at dinner. While dinner is a great time to consume larger portions of protein because a lot of people like to work out after their day jobs, it is not the only time that protein should be eaten.

Make sure to be consuming protein all day, and with every meal. This does not have to be as hard as it sounds. Below is an example of protein that can be consumed at every meal for a 160 pound individual (This is just protein. There should also be fats and carbs in each of these meals as well. Check out my Programs for more in-depth nutrition guides or reach out to me on the Home Page to get more info).

Breakfast – 3 eggs (20 grams of protein)

Snack – 1 protein shake (25 grams of protein)

Lunch – 1 4oz chicken breast (35 grams of protein)

Dinner – 1 4oz lean beef steak (35 grams of protein)

Snack – 1 serving of Greek yogurt (20 grams of protein)

Total Protein: 135 grams – approx. .85 grams of protein per pound of bodyweight

Simple Tips

I like to advocate for a few simple tips that can help to achieve your daily protein goals.

The first has already been stated but it is very important. Make sure to get protein in at every meal. Make a conscious effort to do this and your goals will be met easier than you may think.

Do not neglect protein at breakfast. This is a mistake that I see way too often but should not be overlooked. If you like a savory breakfast, try to include some eggs or turkey bacon/sausage. If you prefer a sweet breakfast like I do, you can hardly go wrong with a chocolate protein shake and a bowl of Greek yogurt with granola and berries.

Try to carve out time during the week to meal prep! This assures you can include protein into each of your meals because you can control it beforehand. This takes all of the thought out of it when you’re hungry and ready to eat.

Lastly, try having a protein shake after your workout. Your body will have just gone through a lot and will need protein to recover. That instant shot of protein after a workout with a shake will help to encourage the recovery process and give you a jump on your daily protein goal.

Conclusions

Protein is very important and does not need to be difficult to consume enough.

It is not a magic pill but it does makes losing fat and building muscle much easier. Protein will help to keep your cravings down while contributing to one of the most important parts of fitness, building muscle.

While there are rules of thumb, there is no one-size-fits-all answer when it comes to protein consumption and nutrition as a whole. If you are looking for something specific, measurable and results driven when it comes to your daily nutrition and fitness goals, I am happy to help. Check out my Free 7-Day Fat Loss Kickstart Guide and take a look at my different coaching options and get in touch!

If you're just getting started with exercise, read my article Do You Need to Work Out Every Day to Lose Weight?

Frequently Asked Questions

How much protein should I eat to lose weight?

A good rule of thumb is to aim for 0.7 to 1.0 grams of protein per pound of your goal body weight if you're trying to lose fat while maintaining muscle.

Can you eat too much protein?

For most healthy adults, eating a high-protein diet is considered safe. However, more protein isn't always better. Once you're consistently meeting your daily protein needs, eating significantly more is unlikely to provide additional muscle-building benefits. A balanced diet that includes carbohydrates, healthy fats, fruits, and vegetables is still important for overall health and performance.

Do I need protein powder?

No. Protein powder is a supplement, not a requirement. If you can meet your daily protein needs through foods like chicken, fish, eggs, Greek yogurt, lean beef, beans, or cottage cheese, there's no need for a protein shake. Protein powder can simply be a convenient option for busy days or after a workout when preparing a meal isn't practical.

Should I eat protein before or after my workout?

The most important thing is getting enough protein throughout the day. That said, eating a protein-rich meal or snack within a couple of hours before or after your workout can support muscle recovery and growth. Don't stress about perfect timing—focus on consistently meeting your daily protein goal.

What are the best high-protein foods?

Some excellent protein sources include:

• Chicken breast

• Turkey

• Lean ground beef

• Fish like salmon or tuna

• Eggs

• Greek yogurt

• Cottage cheese

• Tofu

• Beans and lentils

• Protein shakes (for convenience)

  
  

Try to include a quality protein source with every meal to make it easier to reach your daily goal.

How much protein can your body absorb at one time?

A common myth is that your body can only absorb 20–30 grams of protein per meal. In reality, your body digests and absorbs nearly all the protein you eat. While there may be a limit to how much protein can maximize muscle protein synthesis in one meal, the rest of the protein is still used for other important functions throughout your body. Rather than worrying about an exact amount per meal, aim to spread your protein intake across three to five meals or snacks throughout the day.

Do I need more protein if I'm lifting weights?

Yes. Strength training increases your body's need for protein because your muscles need amino acids to repair and grow after exercise. If you're regularly lifting weights or following a strength training program, eating enough protein can help improve recovery, preserve muscle during weight loss, and support long-term progress.

Sam Shoe is a NASM Certified Personal Trainer and Nutrition Coach who helps busy adults lose weight and build sustainable habits through realistic fitness and nutrition coaching.