How Much Protein Do You Really Need?

By: Alexander LeRitz MSc RDN CDN CNSC, a Registered Dietitian in

Toronto

Protein is one of the most talked-about nutrients in nutrition, yet one of the most

misunderstood. Many people know protein is important, but few know how much they

actually need or how those needs change based on training, age, and goals.

Whether you are trying to build muscle, lose fat, improve performance, or simply stay

healthy, protein plays a central role.

At MA Nutrition Consulting, our Toronto-based registered dietitian works with active

adults, athletes, and busy professionals to determine personalized protein needs that

support performance, recovery, and long-term health.

Why Protein Matters for Health and Performance

Protein supplies amino acids, which the body uses for hundreds of essential functions. These include:

• Building and maintaining muscle tissue

• Supporting immune health

• Repairing cells and tissues after exercise

• Producing enzymes and hormones

• Helping regulate appetite and fullness

When protein intake is too low, people often notice slower recovery, loss of strength, increased soreness, and difficulty maintaining muscle during weight loss.

This is especially important for physically active individuals and adults over 50, where muscle loss becomes more likely without adequate protein intake. (Academy of Nutrition and Dietetics, 2016)

How Much Protein Do You Actually Need Per Day?

The current minimum recommendation for healthy adults is 0.8 grams of protein per kilogram of body weight per day.

However, this number represents the bare minimum to prevent deficiency, not the amount needed for optimal health, fitness, or body composition goals.

Most active adults require more as this amount does not support muscle development, optimal performance, or fat-loss goals.

Protein Needs Based on Your Goals

Evidence-based sports nutrition guidelines suggest the following daily protein targets:

• General health or light activity: 1.0 to 1.2 g/kg

• Regular exercise (3 to 5 days per week): 1.2 to 1.6 g/kg

• Strength training and muscle building: 1.6 to 2.2 g/kg

• Fat loss while preserving muscle: up to 2.3 g/kg

• Adults over 50: 1.2 to 1.6 g/kg to reduce age-related muscle loss

Example

A 70 kg (154 lb) active adult aiming for 1.6 g/kg/day would target about 112 g of protein per day. These ranges are supported by consensus position statements from major sports nutrition authorities such as the International Society of Sports Nutrition (ISSN) and the American College of Sports Medicine (ACSM).

Does Protein Timing Matter?

Protein timing matters, but not in the rigid way many people were taught.

The idea of a very short “anabolic window” immediately after exercise has been overstated. That said, protein distribution across the day does matter.

Practical protein timing guidelines:

• Spread protein intake across 3 to 4 meals per day

• Aim for 20 to 40 grams of protein per meal to maximize muscle protein synthesis (MPS)

• Include protein within 1 to 2 hours after training, especially after resistance training

• During heavy training or calorie restriction, a protein-rich evening snack may support overnight recovery

Consistency matters more than perfection.

Best Protein Sources for Active Adults

 When it comes to sports nutrition, the type and quality of protein you choose can influence digestibility, amino acid availability, and how well it supports your training goals.

Animal-Based Proteins

Animal-based proteins such as whey, casein, meat, poultry, fish, eggs, and dairy are widely recognized as high-quality protein sources due to their high digestibility, complete essential amino acid profiles, and high leucine content. Leucine is a key amino acid involved in stimulating muscle protein synthesis, making animal proteins particularly effective for supporting muscle growth and post-exercise recovery.

Research consistently shows that animal-based proteins tend to produce a greater muscle protein synthesis responsecompared to many plant-based proteins, largely due to superior amino acid availability and digestibility.

Examples include:

• Whey protein isolate or concentrate: fast-digesting, high in leucine, and commonly recommended post-workout to support rapid amino acid delivery

• Casein protein or whole dairy products: slower-digesting proteins that may be beneficial before sleep or during long periods between meals

• Fish, lean meat, poultry, eggs: whole-food protein sources that provide complete amino acid profiles and support daily protein intake without supplementation

These are often effective for clients focused on muscle gain, performance, or recovery.

Plant-Based and Alternative Proteins

Plant-based proteins can support muscle growth and athletic performance when total intake, protein quality, and amino acid composition are carefully considered. Common plant and alternative protein sources include soy, pea, lentil, mycoprotein, algae-based proteins, and insect-derived proteins.

Compared to animal proteins, many plant-based proteins have lower digestibility and lower concentrations of certain essential amino acids, including leucine. As a result, individuals following vegetarian, vegan, or plant-forward diets may need either slightly higher total daily protein intake, or strategic combinations of protein sources to achieve comparable muscle-building outcomes.

Examples of effective plant-based protein options

• Soy protein isolate: a complete plant protein with relatively high digestibility and strong evidence for supporting muscle protein synthesis

• Pea and rice protein blends: complementary amino acid profiles that improve overall protein quality

• Mycoprotein, algae-derived, and insect-based proteins: emerging alternatives that may appeal to sustainability-focused individuals, though currently less common in mainstream sports nutrition

Choosing the Right Protein Based on Training and Goals

• Heavy resistance training or high training volume: fast-digesting, high-quality proteins post-workout may optimize amino acid availability and recovery

• General health, maintenance, or moderate training: whole-food protein sources, whether animal or plant-based, consumed consistently throughout the day are sufficient

• Evening intake or long fasting periods: slower-digesting proteins such as casein-rich dairy or blended plant-based formulations may support overnight muscle protein synthesis

• Plant-forward or sustainability-focused diets: emphasize total daily protein intake, variety of sources, and appropriate distribution across meals to ensure adequate essential amino acid coverage

Can You Have Too Much Protein?

Higher protein intakes are generally safe for healthy, physically active individuals, but more protein does not automatically lead to better results.

Research shows that most exercising adults achieve maximal benefit for muscle maintenance, growth, and recovery at protein intakes around 1.6 to 2.2 g per kilogram of body weight per day. For many people, this range is sufficient to support performance without unnecessary trade-offs.

Consistently consuming protein far beyond this range may have practical downsides, including:

• Displacing carbohydrates, which are a primary fuel source for high-intensity and resistance training

• Increasing fluid requirements, as protein metabolism increases nitrogen excretion and hydration needs

• Adding excess calories, which can slow fat loss or unintentionally promote weight gain

According to a comprehensive review by the International Society of Sports Nutrition, protein intakes of up to approximately 2.0 g/kg/day are sufficient for the majority of physically active individuals. Intakes above 3.0 g/kg/day may provide additional benefit in specific situations, such as highly resistance-trained individuals undergoing aggressive calorie restriction, where preserving lean mass is a priority.

However, the same review notes that evidence for meaningful benefit beyond this level is limited, and higher intakes should be considered context-dependent rather than universally necessary.

For most people, prioritizing adequate total protein intake, appropriate distribution across meals, and sufficient energy and carbohydrate intake will have a greater impact on performance and body composition than pushing protein intake to extreme levels.

Practical Ways to Hit Your Protein Goals

Meeting daily protein needs consistently matters more than chasing perfection at any single meal. These strategies are commonly used by sports dietitians to help active individuals reach evidence-based protein targets in a realistic way.

• Anchor breakfast with protein. Breakfast is where protein intake is most often underestimated. Including foods such as Greek yogurt, eggs, cottage cheese, or a tofu scramble helps improve overall daily distribution and supports muscle protein synthesis earlier in the day.

• Include a meaningful protein portion at most meals. Aim for roughly 20 to 30 grams of protein per meal for most adults, adjusting upward with larger body size or higher training demands. In practical terms, this often looks like a palm-sized portion of meat, fish, poultry, tofu, tempeh, or about one cup of cooked legumes.

• Use protein-rich snacks to close gaps. Snacks are an opportunity to reinforce intake rather than rely on large dinner portions. Examples include dairy with fruit, protein smoothies, fortified plant-based yogurts, or combinations like nut butter with whole-grain carbohydrates.

• Be intentional during heavy training or calorie restriction. When training volume is high or calories are reduced, protein needs increase. Short-term tracking can help ensure intake stays within an effective range while prioritizing lean, high-quality protein sources.

• Adjust plant-based strategies appropriately. Vegetarian and vegan diets can fully support performance, but often require slightly higher total protein intake and thoughtful distribution. Combining different plant protein sources across the day and aiming toward the upper end of recommended ranges (for example, 1.6 to 2.2 g/kg/day) helps ensure adequate essential amino acid coverage.

For most people, consistency across the day, adequate total intake, and realistic food choices have a greater impact than supplements or extreme dietary strategies.

When Working with a Sports Dietitian Makes Sense

You may benefit from individualized support if you train several days per week and recovery feels slow, if you are trying to change body composition without losing strength, or if dietary restrictions make protein planning feel confusing.

At MA Nutrition Consulting, Alexander LeRitz work with clients across Toronto and Ontario to calculate realistic protein targets, build meal strategies that fit their schedule, and adjust intake as training demands change.

🍊 Schedule your nutrition counselling session on sports nutrition with Alexander today!

Protein does not need to be complicated, but it does need to be personal.

Key References

1. International Society of Sports Nutrition (ISSN) Position Stand on Protein & Exercise. Jäger et al., 2017. BioMed Central+1

2. Protein Quality and Nutrition Review: Ajomiwe, Boland, et al. Foods, 2024. MDPI

3. Protein and Sport: Alternative Sources and Strategies for Bioactive Supplementation. Frontiers, 2022. frontiersin.org