WHY IS PROTEIN SO IMPORTANT?

Protein is one of the three main macronutrients, alongside carbohydrates and fats. While all three play an important role in a balanced diet, protein is particularly important when it comes to building and maintaining muscle, recovering from training and keeping you satisfied between meals.

WHAT DOES PROTEIN ACTUALLY DO?

When we eat protein, our body breaks it down into amino acids. These amino acids are used throughout the body to build and repair tissues.

For anyone regularly training, getting enough protein can help support muscle recovery and growth while also helping preserve muscle when your goal is fat loss.

Protein is also generally more satiating (fills you up) than carbohydrates or fats, meaning a protein-rich meal can help you feel fuller for longer. This can make sticking to your nutrition goals much easier.


HOW MUCH PROTEIN DO YOU NEED?

Your ideal intake depends on your body weight, activity levels and goals.

For people who regularly resistance train, a useful general target is around 1.6–2.2g of protein per kilogram of body weight per day.

For example, someone weighing 70kg could aim for roughly 110–140g of protein per day.

You don't need to hit the exact number every single day. Consistency across the week matters far more than perfection.

WHAT ARE GOOD SOURCES OF PROTEIN?

Some easy options include: 

Chicken breast

Lean beef

Fish

Eggs

Greek yoghurt

Cottage cheese,

Milk,

Tofu and Legumes.

*Protein powder can also be a convenient option when getting enough protein from meals is difficult.

Try to include a meaningful source of protein in each main meal rather than trying to squeeze most of your daily intake into one meal.

THE BOSS QUICK TIP

Build your meal around your protein source first.

Before worrying about everything else on your plate, ask yourself:

"Where's my protein?"

Get that right consistently, combine it with balanced nutrition and regular resistance training, and you've covered one of the most important foundations for improving your body composition, recovery and performance.