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You think you’re eating enough protein. You’re probably not. Protein intake is costing you in strength and recovery.

The Problem Many Athletes Face

After a decade of coaching athletes, I’ve noticed a pattern: many athletes are under-eating in the first place, and in turn, they are not eating enough protein. They’re out here grinding in the gym, putting in the work, but wondering why they have poor recovery or why some progress stalls.

Here’s the thing: carbs sometimes get demonized (we’ve all heard that nonsense), but they’re actually easier to obtain, especially through convenience foods. Getting adequate protein requires more planning.

So if you’re stalling in recovery or certain aspects of your strength or training haven’t improved, I’m inviting you to look at two things: Are you eating enough? And are you eating enough protein?

What Is Protein and Why Does It Actually Matter?

Protein Synthesis and Muscle Recovery

Protein provides amino acids for protein synthesis, basically your body building and repairing muscle tissue. Training itself breaks down muscle protein, and having dietary protein helps us replenish and rebuild stronger.

But, without enough protein intake, you end up in what’s called negative protein balance. You’re breaking down more than you’re building, and this is especially critical as we get older.

Essential vs. Non-Essential Amino Acids

Our bodies need 20 amino acids total:

• 11 non-essential amino acids: Our body can make these
• 9 essential amino acids: Our body CANNOT make these. They must come from food.

Beyond the Gym

Protein isn’t just about the bros and the gym. It’s a building block for virtually every aspect of our body, and it’s doing a LOT of heavy lifting for your daily function:

• Satiety: Keeps you feeling full longer (no more hangry training sessions)
• Blood sugar balance: Stabilizes your energy levels throughout the day
• Recovery: Not just between training sessions, but for having actual energy to be a human
• Overall quality of life: Because being functional matters

The Numbers: How Much Protein Do You Actually Need?

Here’s the range that matters: 1.6 to 2.2 grams per kilogram of body weight, which translates to roughly 0.7 to 1.0 grams per pound.

This range is supported by research on protein requirements for athletes and active individuals, taking into account training intensity, body composition goals, and recovery needs.

Real-World Example

For a 150-pound athlete, that’s approximately 105 to 150 grams of protein per day. Not rocket science, but it does require some intention.

Why the Range?

Athletes come in all shapes and sizes, doing wildly different sports with different energy demands:

• Endurance athletes: May need slightly less protein with higher carbs (you’re running for days, you need those carbs)
• Strength athletes: Often need moderate to slightly higher amounts for muscle mass (you’re literally trying to build here)
• Field sports athletes: Usually fall somewhere in the middle (you’re doing a bit of everything)

The key considerations are:

1. Comfort and sustainability: If you’re a 6’5″, 300-pound football player, eating 350 grams of protein daily is astronomical, outrageous, and not beneficial.
2. Individual needs: Your sport type, body composition, training volume all matter
3. Practical factors: Grocery budget (protein is expensive!), meal planning capacity, and you know, your actual life

Debunking Common Protein Myths

Myth #1: The 30-Minute Anabolic Window

You know that post-workout protein shake you’re supposed to slam within 30 minutes or all your gains disappear? That’s not how it works.

The truth: The anabolic window is more like a door that stays open for hours. Your body maintains an amino acid pool, basically a reserve of amino acids just circulating in your blood and tissues, ready to go. Each time you consume protein, it breaks down into amino acids and fills this pool.

What actually matters:

• Total daily protein intake: Meeting that 1.6-2.2g per kg target
• Distribution throughout the day: 3-4 meals with protein evenly divided

This approach is way easier to manage, more sustainable, and optimal for protein synthesis. So chill on the frantic post-workout shake chugging.

Myth #2: More Protein = More Muscle

If you’re consuming beyond 2.2-2.6 grams per kilogram of body weight, you’re not building extra muscle. You’re just consuming expensive calories beyond what your body can optimally process.

The sweet spot: We don’t want too little and we don’t want too much. We want sufficient protein that’s sustainable for your lifestyle and budget. The answer to everything isn’t just “more protein.”

Myth #3: You Can Only Absorb 20-30 Grams Per Meal

This myth confuses optimal protein synthesis with absorption capacity, and it’s been floating around forever.

What’s actually true: 25-40 grams per meal is ideal for protein synthesis when you’re meal planning. But your body can actually absorb way more than that. It all goes into the amino acid pool regardless. Your body doesn’t care if you ate 30 grams or 50 grams in one sitting.

What matters most: Your total daily protein intake that matches your actual needs.

Myth #4: Plant Proteins Aren’t Effective

Not true, but it does require more intention and planning.

Complete protein sources (containing all 9 essential amino acids):

• Meat
• Fish
• Eggs
• Dairy

Plant-based options: Many don’t have complete proteins per individual ingredient, BUT if you’re eating variety throughout the day and hitting your total intake, you’re getting plenty of quality and quantity.

Real talk though: Plant-based eating requires more planning and intention. It’s just easier to hit protein targets with a piece of steak and vegetables than combining beans, pulses, grains, and various vegetables to ensure you’re getting all your amino acids.

I’m not here to tell you to go vegan or carnivore. I believe in what’s sustainable for YOU. That’s what matters!

Sport-Specific Examples

Example 1: 70kg Long Distance Runner

• Target: 112-155 grams of protein daily
• Sample sources: Greek yogurt, chicken, salmon spread across meals
• Result: Easily hits macros with three solid meals

Example 2: 80kg Strength Athlete

• Target: 128-175 grams of protein daily
• Sample sources: Greek yogurt, chicken, salmon (same as runner)
• The gap: About 20 grams short with just those three meals
• Simple fix: Add a scoop of whey protein
• Result: Target achieved without overthinking it

Your Action Plan

Step 1: Calculate Your Range

Start with 1.6 grams per kilogram of body weight as your base target. This is your starting point, not your ceiling.

Step 2: Track Your Current Intake

• Use your phone’s notepad or any accessible app
• Track for 3-4 days (be honest with yourself here)
• Weigh your protein with a kitchen scale for accuracy
• This reveals whether you’re truly under-eating or if you’re already crushing it

Step 3: Cross-Reference and Adjust

Compare your actual intake to your minimum target. Chances are, you’ll need to increase gradually. Most people do.

Step 4: Organize Your Meals

Divide your daily target across meals. Math time:

120 grams needed ÷ 3 meals = 40 grams per meal

Simple, right?

Step 5: Reassess

After tracking, you might discover:

• You’re under-eating: Increase protein gradually (this is most people)
• You’re already hitting targets: Awesome! Focus on other aspects of nutrition that support your goals

In my experience, I’ve only had a couple of clients who were already eating the right amount of protein for their needs, and that’s because they’d already put in the work. There’s room to improve for many other people.

Training Multiple Times Per Day?

If you train multiple times daily, you might need to be more particular about timing for better recovery and digestion. It’s hard to eat a giant piece of steak and then immediately go into training! Your body needs time to digest.

The Bottom Line

Stop overthinking timing and focus on having enough quality protein throughout the day.

We don’t want too little (that’s bare minimum survival mode). We don’t want too much (that’s unsustainable and expensive as hell). We want sufficient variety spread across your meals.

Protein is essential for everyone, but it’s especially crucial if you’re placing higher demands on your body through training. And if you’re reading this, you probably are.

Want Personal Recommendations?

If you’re wondering how to take this further and dial in your nutrition for your specific sport and goals, this is literally what I do.

Check out:

• 1:1 Coaching for personalized nutrition coaching
• Group Cohort for structured group coaching and resources

Prefer to watch more? Watch the full breakdown on YouTube where I dive deeper into these concepts.

Frequently Asked Questions

How much protein do athletes really need per day? Athletes need 1.6 to 2.2 grams of protein per kilogram of body weight, or roughly 0.7 to 1.0 grams per pound. For a 150-pound athlete, that’s approximately 105-150 grams of protein daily.

Is the 30-minute anabolic window real? No, the anabolic window is more like a door that stays open for hours. What matters most is your total daily protein intake and distributing it across 3-4 meals throughout the day.

Can you absorb more than 30 grams of protein per meal? Yes. While 25-40 grams per meal is ideal for protein synthesis, your body can absorb much more than that. All protein goes into your amino acid pool regardless of meal size.

Do plant-based proteins work for athletes? Yes, plant-based proteins can be effective for athletes, but they require more planning to ensure you’re getting all essential amino acids through variety throughout the day.

What happens if you don’t eat enough protein as an athlete? You enter negative protein balance, meaning you’re breaking down more muscle than you’re building. This leads to poor recovery, stalled strength gains, and decreased performance.

YOUR TURN!

What’s your biggest protein question? Drop it in the comments below. I read every single one and your question might become my next post.

Until next time, fuel smart, train hard! 🤙