Why protein is essential
Muscles are built through protein synthesis: your body uses amino acids (the building blocks of protein) to repair and strengthen damaged muscle tissue after training. Without sufficient protein, there is no muscle growth, no matter how hard you train.
How much protein do you need?
The science is fairly clear:
- Sedentary: 0.8 g per kg body weight (minimum)
- Moderately active: 1.2-1.6 g per kg
- Strength training / muscle building: 1.6-2.2 g per kg
- Seniors (60+): 1.4-1.8 g per kg (muscle mass decreases with age)
A 75 kg person doing strength training: 120-165 g protein per day.
Timing: does it matter?
Yes, but less than total daily intake. Recommendations:
- Within 2 hours after training: 20-40 g protein for optimal protein synthesis
- Spread throughout the day: 4-5 eating moments of 20-40 g work better than 1 large portion
- Before bed: slow-release proteins (cottage cheese, Greek yogurt) support overnight recovery
Plant-based vs animal sources
Animal sources (complete amino acid profile)
- Chicken, fish, beef: 25-30 g protein per 100 g
- Egg: 13 g per 100 g, excellent absorption
- Cottage cheese: 10-12 g per 100 g, rich in casein
Plant-based sources
- Tempeh: 19 g/100 g, complete profile, fermentation improves absorption
- Edamame: 11 g/100 g, soy is one of the few complete plant proteins
- Lentils: 9 g/100 g, combine with rice for complete amino acid profile
- Quinoa: 8 g/100 g, complete plant protein
Plant-based can be fully sufficient, but requires more planning for a complete amino acid profile.
Practical conclusion
Prioritise daily total intake over perfect timing. Spread protein throughout the day. Plant-based sources work, combine them wisely. And do not forget cottage cheese before bed if you are serious about muscle building.