When you exercise, some of your muscle cells break down. But for this to happen, you need to consume more protein than is broken down.

How much protein do you need to eat?

A simple rule of thumb: aim for 2 grams of protein per kilogram of body weight. For example, if you weigh 75 kilograms, your daily target should be around 150 grams of protein. Another helpful tip is to include 30–50 grams of protein in every meal.

What does 150 grams of protein look like in food?

Here’s an example of how you can hit 150 grams of protein in a day:

• Breakfast: 2 eggs (12.4 g) + 2 slices of high-protein Burgen bread (19 g)

• Snack: Protein shake (25 g)

• Lunch: 150 g chicken breast (43.5 g)

• Snack: Chobani Greek yoghurt (12.4 g)

• Dinner: 200 g porterhouse steak (40 g)

• TOTAL PROTEIN: 152 g

Where should your protein come from?

The best protein sources are natural whole foods, such as fish, eggs, chicken, grass-fed meats and Greek yoghurt. Many people find it challenging to eat enough protein, and that’s where a quality protein powder can help. Blend it with milk, water, or fruit to make a shake, stir it through yoghurt, or add it to oats for breakfast.

For inspiration, The Healthy Chef has some fantastic protein recipes for smoothies and snacks.

Why does protein matter?

Time and time again, I’ve seen the simple tweak of increasing protein intake transform my clients’ results. By eating more protein:

• Lean muscle increases, boosting strength and metabolism.

• Body fat percentage decreases, improving overall body composition.

And this works for both men and women.

So, to fuel your body for success and get the best results from your training, make sure you’re eating enough protein.

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Check out more protein-packed recipes and nutrition tips.