Protein Intake for Active People

Part A:  What the Science says

For many years, nutrition advice suggested ~60 g of protein per day was “enough for most people.” That guidance was based on preventing deficiency, not on optimizing body composition, recovery, or long-term vitality. Fortunately for us, the newer science paints a clearer picture for people who exercise regularly.

 

1. The old minimum vs modern optimisation

The traditional guideline (~0.8 g/kg/day) is enough to maintain basic bodily functions in sedentary people. For people who train several times per week (weights, HIIT, sport, Pilates, CrossFit, etc.), this amount is now considered sub-optimal.

Modern research shows that exercise increases protein needs, even when training is done primarily for health and appearance rather than maximal muscle gain.

 

2. What the newer research suggests for active, health-focused people

For people who Train 3–6 times per week and want to feel strong, energetic and toned, the most supported intake range by studies is between 1.2–1.6 g of protein per kg of bodyweight per day

This range consistently shows benefits for:

• Maintaining and modestly increasing lean muscle
• Faster recovery between sessions
• Better body composition (more lean mass, less fat)
• Improved satiety and appetite control
• Preserving muscle as we age

 

3. Why this matters for “looking your best”

Muscle is not just about size — it’s about Shape, creating good posture, quality of movement, metabolic health, insulin sensitivity, Skin support and connective tissue integrity. Let’s just pause there, the insulin sensitivity alone is huge with new research suggesting that Alzheimer’s can be added to the list of down stream diseases that occur in part to insensitivity of Insulin receptors.

Adequate protein intake helps ensure that the exercise you’re already doing translates into visible and functional results.

 

4. Meal Timing matters (not just total intake)

Newer research also shows that how protein is spread across the day matters:

• Aim for 25–40 g of protein per meal
• Spread across 3–5 meals, rather than most protein at dinner
• This supports muscle protein synthesis better and smaller portions feel better in your gut. If you are not aware you have a gut chances are it is operating correctly.

 

PART B:    What I am doing

Through trial and error over the years I have found my body runs well on between 2.5-3.5 grams of protein per kg bodyweight. The goal for me is to ensure all nutrients get absorbed properly, not just throw a lot of food in and hope for the best.

At this phase of dieting I’m taking in 340 grams of Protein, 105g of fat and 380grams of carbs on weight training days. Sitting at 3800 calories. This is 2000 calories lower than off season, making me hungry most of the time. My digestion is perfect, regular bathroom visits, no bloating and no gas. Adequate water and vegetables 3 times a day ensures my stomach is flat and ready for the next meal.

Do I recommend you bump your protein up to this, sure, when you weigh 112kg and exercise 3 times per day your body will process this amount easily. Until then, see my recommendations below. Too many bodybuilders get caught up on getting that extra protein in, however you only need what you need and Protein (steak, chicken, eggs, powder) is damn expensive. We are aiming for precision here, not a shotgun approach.

The 340g of Protein is spread out over 7 meals/shakes, averaging 50 grams per meal. I can't emphasis this part enough. Putting in more Protein than you need is expensive, detrimental to digestion and stupid really. I started protein low and gradually built up over the years as muscle mass increased and training intensity warranted it. Precision is Intelligence and will translate into growth and long term vitality.

 

PART C:    What I recommend for my Clients

Do you need “bodybuilder-level” protein?

Not unless you are a bodybuilder, power lifter or front rower in football. The benefits tend to plateau around ~1.6 g/kg/day for most recreationally active people. Going much higher usually adds calories without extra visual or health benefit. Very high intakes are mainly useful during extreme dieting or elite training, not everyday fitness.

For anyone who exercises regularly and their goals are health, vitality, and an attractive physique (whatever that looks like for you) I am going to recommend

• 80 g/day  is the bare minimum
• ~1.3–1.7 g/kg/day = modern, evidence-based sweet spot
• Focus on consistency and timing

Example:

• 70 kg person → ~90–120 g protein/day
• 80 kg person → ~105–136 g protein/day

This is well above 60 g, but well below my current bodybuilding intake of 340g per day. If you decide to increase your protein, do so incrementally. Add in 10% extra and see how your digestion, strength and recovery go. Test it foe a solid 3-4 week block before making any decisions. Listen to your body.

 

This approach supports strength, leanness, recovery, and long-term positive aging far better than outdated minimum recommendations.