Protein: How Much You Should Aim for Each Day

Protein is one of the most important nutrients for anyone looking to improve fitness, build muscle, or support overall health. At SeanFit, we emphasize balanced nutrition alongside strength training to help both adults and young athletes reach their goals safely and effectively.

Protein is the building block of your body. It’s essential for muscles, bones, hormones, and even your skin. For active individuals, adequate protein intake can speed up recovery after workouts, improve performance, and support fat loss by promoting feelings of fullness. Without enough protein, progress in the gym can stall, and muscle loss may occur, even with consistent exercise.

So, how much protein do you actually need each day? That depends on your body weight, activity level, and fitness goals. Sedentary adults generally need around 0.8 grams of protein per kilogram of body weight. For recreational athletes, 1.2 to 1.6 grams per kilogram is recommended, while strength or performance athletes often benefit from 1.6 to 2.2 grams per kilogram. For example, a 70 kg (154 lb) active adult aiming to build muscle should consume approximately 112 to 154 grams of protein daily. Spreading protein intake throughout the day can maximize muscle repair and growth, making every meal an opportunity to support your fitness journey.

When it comes to sources, aim for a mix of high-quality options. Animal-based proteins like chicken, fish, eggs, and Greek yogurt are excellent for supporting muscle recovery. Plant-based proteins such as lentils, tofu, chickpeas, and quinoa are also effective, especially when combined to provide all essential amino acids. Protein powders, whether whey, casein, or plant-based, can supplement your diet when whole foods aren’t enough, particularly after workouts. For young athletes, focusing on whole foods is usually the best approach, with supplements used sparingly.

Timing also plays a role. Eating protein before a workout can help maintain energy and reduce muscle breakdown, while consuming protein afterward supports repair and growth. Spreading protein intake across meals ensures consistent availability for your muscles throughout the day, which is particularly important for those participating in SeanFit’s strength training or Young Athlete programs.

Signs that you might not be consuming enough protein include slow recovery from exercise, fatigue, muscle weakness, or increased cravings. If these occur, adjusting your intake to meet daily protein goals can help improve performance and overall health.

In summary, protein is essential for muscle growth, recovery, and maintaining a healthy body. Most active adults and athletes benefit from 1.2 to 2.2 grams per kilogram of body weight per day. Focusing on high-quality protein sources and spreading intake across meals ensures your body has what it needs to perform and recover effectively. At SeanFit, combining proper nutrition with tailored strength training programs helps you reach your fitness goals efficiently and safely.