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All You Need to Know About Protein: How Much You Really Need, Where to Get It, and Busting the Biggest Myths
Protein is having a moment - again.
From gym-goers to weekend hikers to people simply trying to stay healthy as they age, everyone is trying to squeeze more of it into their diets. Leading to an increasing number of us asking the same questions: How much do I actually need? Where should I get it from? Is all protein created equal? And do I REALLY need this protein popcorn, or can I just enjoy my regular snack?
The answers? Well, they’re often buried beneath outdated recommendations with a sprinkle of diet culture, and a lot of marketing noise.
This article is here to cut through the confusion.
Full disclosure: It’s written by someone who owns a sports nutrition brand - but don’t worry, we won’t tell you to replace your breakfast, lunch and dinner with a shake. We’ll keep it scientific and neutral.
Training for performance? Looking to support your long-term health? or just want to understand how to nourish your body better? We’ll walk you through what the science actually says about protein and how to apply it in a way that fits your lifestyle.
How Much Protein Do You Really Need?
Let’s start with the most common number thrown around: 0.8 grams of protein per kilogram of body weight per day.
This is the official minimum recommended intake for adults - but it was set decades ago, never updated, and intended to prevent deficiency, not to support optimal health, performance, or recovery.
More recent research suggests that most people would definitely benefit from higher protein intakes, especially if you’re even moderately active.
Here's a more up-to-date guide:
● 1.2–1.6 g/kg for people with a generally active lifestyle [1]
● 1.5–2.0 g/kg for those who train regularly, are aiming to gain muscle or lose fat, are over 65, or are recovering from injury or illness [2]
Why the jump? Because protein isn’t just about building muscle. It plays a key role in repairing tissues, supporting immune function, regulating hormones, and maintaining metabolic health, and as we age, our bodies also become less efficient at absorbing and using it.
The key takeaway here is that there’s no one-size-fits-all, but it’s more like a sliding scale. Your ideal intake depends on your goals, body composition, activity level, and lifestyle. But one thing is clear: if you’re aiming for 0.8 g/kg, you’re most likely undershooting what your body actually needs to thrive.
Protein Quality: The Animal vs Plant Debate
Getting enough protein is a great start, but quality matters too! Not all protein sources are created equal when it comes to how well your body can use them.
Protein sources that provide all nine essential amino acids in the right amounts are called complete proteins. They’re typically found in animal-based sources like eggs, dairy, meat, and fish. But that doesn’t mean plant-based eaters are out of luck - not at all.
Soy, quinoa, buckwheat, and hemp are just a few examples of complete plant proteins. You can also easily meet your amino acid needs by combining different “incomplete”, but complementary plant protein sources in your diet, like for example legumes with grains such as hummus and bread, beans and rice. [3]
Amino acid combinations to create a complete protein don’t have to be all at once. Combining plant protein with legumes and grains across meals throughout the day works just the same. You could have your beans at lunch and then rice with your dinner. Just remember: Variety is key - our body takes care of the mixing and matching.
But what about plant-based protein powders, like pea, soy, or rice isolates?
These are highly concentrated and just as easy (though a little bit slower) to absorb as whey. So, whether you’re fully plant-based or simply looking to reduce your reliance on animal products, rest assured that they are a great option. [4]
On the flip side, not all animal-based proteins are equal either. Highly processed meats like sausages, nuggets, and burgers might tick the “protein” box, but they often come with added salt, saturated fats, and preservatives. And while red meat can be part of a balanced diet in moderation, eating it frequently, especially in processed forms, has been linked to higher cholesterol levels and increased long-term health risks. So it's worth being mindful about where your protein is coming from, not just how much you're getting.
And while protein powders shouldn’t replace whole foods, they can play a valuable role here too (more on that later).
Bottom line: it’s not just how much protein you eat, but where it comes from!
Protein Timing: Myths vs. Practical Advice
Let’s bust a big one right off the bat: the so-called “anabolic window” - the idea that you must consume protein within 30 minutes of training or it’s all wasted - is outdated!
What really matters most is your total daily protein intake. If you’re not hitting your overall needs on the regular, even the most perfectly timed shake won’t do much. So make sure you cover your bases before you even worry about timing at all.
That said, there are practical reasons to think about when you eat protein. For example, starting your day with a protein-rich breakfast can help with satiety, stable energy, and fewer cravings later on. If you haven’t eaten in a while, a protein-containing snack before your workout will help you push harder in your training. And after a workout, especially if your next meal is a few hours away - a shake or high-protein snack can help to kickstart recovery and muscle repair. [5]
One simple tip: pair your protein with carbs before and after exercise. That combo helps replenish glycogen stores and kickstarts recovery more effectively than protein alone.
In short, forget the pressure of timing everything to the minute. Focus on getting enough protein across the day - and adding it where it makes sense based on your routine, hunger, and training schedule.
The Role of Protein Supplements
Let’s be clear. Protein powders aren’t essential, but they can be really useful.
Think of them as a tool or ingredient rather than a replacement for whole foods - a practical way to top up your intake when life gets busy or your appetite’s low. They're especially handy when you're training hard, trying to hit a higher target, or simply short on time.
But not all powders are created equal.
When choosing your protein powder, here’s what to look for:
● A complete amino acid profile, ideally high in BCAAs like leucine
● A clean label: protein isolate(s) should be listed first, and the powder should contain 70g+ protein per 100g product - anything lower than that and you might be looking at a meal replacement shake, or an inferior product with lots of fillers
● Good taste and texture - because let’s face it, if you can’t stand the taste and texture, you won’t use it consistently
And no, protein powders are not “too processed” or “unnatural” just because they come in a pouch. They are processed food, but they are not fast food with tons of carbs, added sugars or salt that keeps you craving for more.
They also won’t magically make you put on muscle. Just like any other high-protein food, your body will break down the protein into amino acids and use them where they are needed, and without a stimulus from training, they might not be used to build new muscle.
Easy Protein “Hacks” to Try
Getting enough protein doesn’t have to mean eating grilled chicken five times a day or carrying around a shaker bottle 24/7. There are plenty of simple ways to sneak more protein into your routine, without overhauling your entire diet.
Here are a few easy strategies:
● Build meals around a protein source: pick a source of 20-30g of protein (like tofu, chicken or Greek yoghurt), add a side of carbs and fill the rest of your plate with veggies rather than the other way around.
● Mix legumes into carb-based staples: swap some of your pasta or rice for lentils, beans or quinoa to get more protein and fibre.
● Blend it into your drinks: adding protein powder to your coffee, matcha, or smoothie can boost satiety and creaminess.
● Choose smarter snacks: think Greek yoghurt, edamame, roasted chickpeas, a smoothie or some homemade protein bites.
● Dining out often? Ask for extra protein: Many restaurants are happy to add extras like tofu, an extra egg, or a side of beans for a small cost.
Remember that the key is consistency, not perfection. Your body doesn’t “reset” overnight, so if you’re over or under your protein-target on some days, it doesn’t matter in the grand scheme of things. These little shifts, integrated gradually so they become habits, can make a big difference - and they’re all about making protein work with your lifestyle, not against it.
Common Myths About Protein - And the Truth
Let’s set the record straight on a few persistent myths that continue to create confusion.
“Protein is only for athletes” Nope. Protein supports muscle, immune function, hormone balance, and recovery - things we all need, regardless of whether you’re lifting weights or chasing toddlers.
“Protein will make you bulky” This one just won’t die. Building noticeable muscle takes years of focused training, high protein intake, and a calorie surplus. Protein alone won’t do it - if anything, it’s more likely to help you feel leaner, stronger, and more energised.
“Protein makes you gain weight” Only if you're in a calorie surplus, just like any other nutrient. In fact, it’s really hard to over-eat protein as it promotes satiety. Protein even tends to support fat loss goals and helps to preserve lean muscle in a calorie deficit.
“Protein powders are too processed” Protein powders are processed - so is oat milk, hummus, or peanut butter. It’s about what kind of processing we’re talking about. A minimally formulated protein powder with some flavouring and thickener for texture is miles away from ultra-processed snacks or junk food.
“Too much protein is bad for your kidneys” This myth is based on studies in people with existing kidney disease. For healthy individuals, current research shows no harm in higher protein intakes, even over extended amounts of time - quite the contrary, there are plenty of benefits. [6]
Don’t let old myths or outdated narratives keep you from giving your body what it needs! And if you’re unsure, just ask a nutritionist.
So, protein isn’t just a gym thing
It’s a human thing. Whether your goal is to build strength, recover faster, age well, or simply feel more energised day to day, getting enough high-quality protein is one of the most impactful things you can do for your daily nutrition and your body.
But it’s not just about the numbers. It’s about the source, staying consistent, and making it work with your day-to-day life. Sometimes that means home-cooked lentil bowls. Other days, it means a protein shake on the go. And that’s okay!
If there’s one final takeaway, it’s this: aim for balance, not perfection. Protein matters - but so do carbs, fats, fibre, sleep, rest, and joy. Stay curious, keep experimenting, and find a rhythm that works for you.
Because when you fuel your body with the respect it deserves, strength becomes so much more than just physical.
Blog written by Dr Anna Falk. Founder of WAM Protein.
Use code: ATTIKA for 10% off at checkout.
Sources
[1] Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. doi: 10.1139/apnm-2015-0550. Epub 2016 Feb 9. Erratum in: Appl Physiol Nutr Metab. 2022 May;47(5):615.
[2] Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26;4:8.
[3] Lynch H, Johnston C, Wharton C. Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients. 2018 Dec 1;10(12):1841.
[4] Gorissen SHM, Crombag JJR, Senden JMG, Waterval WAH, Bierau J, Verdijk LB, van Loon LJC. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018 Dec;50(12):1685-1695.
[5] Arent SM, Cintineo HP, McFadden BA, Chandler AJ, Arent MA. Nutrient Timing: A Garage Door of Opportunity? Nutrients. 2020 Jun 30;12(7):1948.
[6] Devries MC, Sithamparapillai A, Brimble KS, Banfield L, Morton RW, Phillips SM. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. J Nutr. 2018 Nov 1;148(11):1760-1775.
Protein is having a moment - again.
From gym-goers to weekend hikers to people simply trying to stay healthy as they age, everyone is trying to squeeze more of it into their diets. Leading to an increasing number of us asking the same questions: How much do I actually need? Where should I get it from? Is all protein created equal? And do I REALLY need this protein popcorn, or can I just enjoy my regular snack?
The answers? Well, they’re often buried beneath outdated recommendations with a sprinkle of diet culture, and a lot of marketing noise.
This article is here to cut through the confusion.
Full disclosure: It’s written by someone who owns a sports nutrition brand - but don’t worry, we won’t tell you to replace your breakfast, lunch and dinner with a shake. We’ll keep it scientific and neutral.
Training for performance? Looking to support your long-term health? or just want to understand how to nourish your body better? We’ll walk you through what the science actually says about protein and how to apply it in a way that fits your lifestyle.
How Much Protein Do You Really Need?
Let’s start with the most common number thrown around: 0.8 grams of protein per kilogram of body weight per day.
This is the official minimum recommended intake for adults - but it was set decades ago, never updated, and intended to prevent deficiency, not to support optimal health, performance, or recovery.
More recent research suggests that most people would definitely benefit from higher protein intakes, especially if you’re even moderately active.
Here's a more up-to-date guide:
● 1.2–1.6 g/kg for people with a generally active lifestyle [1]
● 1.5–2.0 g/kg for those who train regularly, are aiming to gain muscle or lose fat, are over 65, or are recovering from injury or illness [2]
Why the jump? Because protein isn’t just about building muscle. It plays a key role in repairing tissues, supporting immune function, regulating hormones, and maintaining metabolic health, and as we age, our bodies also become less efficient at absorbing and using it.
The key takeaway here is that there’s no one-size-fits-all, but it’s more like a sliding scale. Your ideal intake depends on your goals, body composition, activity level, and lifestyle. But one thing is clear: if you’re aiming for 0.8 g/kg, you’re most likely undershooting what your body actually needs to thrive.
Protein Quality: The Animal vs Plant Debate
Getting enough protein is a great start, but quality matters too! Not all protein sources are created equal when it comes to how well your body can use them.
Protein sources that provide all nine essential amino acids in the right amounts are called complete proteins. They’re typically found in animal-based sources like eggs, dairy, meat, and fish. But that doesn’t mean plant-based eaters are out of luck - not at all.
Soy, quinoa, buckwheat, and hemp are just a few examples of complete plant proteins. You can also easily meet your amino acid needs by combining different “incomplete”, but complementary plant protein sources in your diet, like for example legumes with grains such as hummus and bread, beans and rice. [3]
Amino acid combinations to create a complete protein don’t have to be all at once. Combining plant protein with legumes and grains across meals throughout the day works just the same. You could have your beans at lunch and then rice with your dinner. Just remember: Variety is key - our body takes care of the mixing and matching.
But what about plant-based protein powders, like pea, soy, or rice isolates?
These are highly concentrated and just as easy (though a little bit slower) to absorb as whey. So, whether you’re fully plant-based or simply looking to reduce your reliance on animal products, rest assured that they are a great option. [4]
On the flip side, not all animal-based proteins are equal either. Highly processed meats like sausages, nuggets, and burgers might tick the “protein” box, but they often come with added salt, saturated fats, and preservatives. And while red meat can be part of a balanced diet in moderation, eating it frequently, especially in processed forms, has been linked to higher cholesterol levels and increased long-term health risks. So it's worth being mindful about where your protein is coming from, not just how much you're getting.
And while protein powders shouldn’t replace whole foods, they can play a valuable role here too (more on that later).
Bottom line: it’s not just how much protein you eat, but where it comes from!
Protein Timing: Myths vs. Practical Advice
Let’s bust a big one right off the bat: the so-called “anabolic window” - the idea that you must consume protein within 30 minutes of training or it’s all wasted - is outdated!
What really matters most is your total daily protein intake. If you’re not hitting your overall needs on the regular, even the most perfectly timed shake won’t do much. So make sure you cover your bases before you even worry about timing at all.
That said, there are practical reasons to think about when you eat protein. For example, starting your day with a protein-rich breakfast can help with satiety, stable energy, and fewer cravings later on. If you haven’t eaten in a while, a protein-containing snack before your workout will help you push harder in your training. And after a workout, especially if your next meal is a few hours away - a shake or high-protein snack can help to kickstart recovery and muscle repair. [5]
One simple tip: pair your protein with carbs before and after exercise. That combo helps replenish glycogen stores and kickstarts recovery more effectively than protein alone.
In short, forget the pressure of timing everything to the minute. Focus on getting enough protein across the day - and adding it where it makes sense based on your routine, hunger, and training schedule.
The Role of Protein Supplements
Let’s be clear. Protein powders aren’t essential, but they can be really useful.
Think of them as a tool or ingredient rather than a replacement for whole foods - a practical way to top up your intake when life gets busy or your appetite’s low. They're especially handy when you're training hard, trying to hit a higher target, or simply short on time.
But not all powders are created equal.
When choosing your protein powder, here’s what to look for:
● A complete amino acid profile, ideally high in BCAAs like leucine
● A clean label: protein isolate(s) should be listed first, and the powder should contain 70g+ protein per 100g product - anything lower than that and you might be looking at a meal replacement shake, or an inferior product with lots of fillers
● Good taste and texture - because let’s face it, if you can’t stand the taste and texture, you won’t use it consistently
And no, protein powders are not “too processed” or “unnatural” just because they come in a pouch. They are processed food, but they are not fast food with tons of carbs, added sugars or salt that keeps you craving for more.
They also won’t magically make you put on muscle. Just like any other high-protein food, your body will break down the protein into amino acids and use them where they are needed, and without a stimulus from training, they might not be used to build new muscle.
Easy Protein “Hacks” to Try
Getting enough protein doesn’t have to mean eating grilled chicken five times a day or carrying around a shaker bottle 24/7. There are plenty of simple ways to sneak more protein into your routine, without overhauling your entire diet.
Here are a few easy strategies:
● Build meals around a protein source: pick a source of 20-30g of protein (like tofu, chicken or Greek yoghurt), add a side of carbs and fill the rest of your plate with veggies rather than the other way around.
● Mix legumes into carb-based staples: swap some of your pasta or rice for lentils, beans or quinoa to get more protein and fibre.
● Blend it into your drinks: adding protein powder to your coffee, matcha, or smoothie can boost satiety and creaminess.
● Choose smarter snacks: think Greek yoghurt, edamame, roasted chickpeas, a smoothie or some homemade protein bites.
● Dining out often? Ask for extra protein: Many restaurants are happy to add extras like tofu, an extra egg, or a side of beans for a small cost.
Remember that the key is consistency, not perfection. Your body doesn’t “reset” overnight, so if you’re over or under your protein-target on some days, it doesn’t matter in the grand scheme of things. These little shifts, integrated gradually so they become habits, can make a big difference - and they’re all about making protein work with your lifestyle, not against it.
Common Myths About Protein - And the Truth
Let’s set the record straight on a few persistent myths that continue to create confusion.
“Protein is only for athletes” Nope. Protein supports muscle, immune function, hormone balance, and recovery - things we all need, regardless of whether you’re lifting weights or chasing toddlers.
“Protein will make you bulky” This one just won’t die. Building noticeable muscle takes years of focused training, high protein intake, and a calorie surplus. Protein alone won’t do it - if anything, it’s more likely to help you feel leaner, stronger, and more energised.
“Protein makes you gain weight” Only if you're in a calorie surplus, just like any other nutrient. In fact, it’s really hard to over-eat protein as it promotes satiety. Protein even tends to support fat loss goals and helps to preserve lean muscle in a calorie deficit.
“Protein powders are too processed” Protein powders are processed - so is oat milk, hummus, or peanut butter. It’s about what kind of processing we’re talking about. A minimally formulated protein powder with some flavouring and thickener for texture is miles away from ultra-processed snacks or junk food.
“Too much protein is bad for your kidneys” This myth is based on studies in people with existing kidney disease. For healthy individuals, current research shows no harm in higher protein intakes, even over extended amounts of time - quite the contrary, there are plenty of benefits. [6]
Don’t let old myths or outdated narratives keep you from giving your body what it needs! And if you’re unsure, just ask a nutritionist.
So, protein isn’t just a gym thing
It’s a human thing. Whether your goal is to build strength, recover faster, age well, or simply feel more energised day to day, getting enough high-quality protein is one of the most impactful things you can do for your daily nutrition and your body.
But it’s not just about the numbers. It’s about the source, staying consistent, and making it work with your day-to-day life. Sometimes that means home-cooked lentil bowls. Other days, it means a protein shake on the go. And that’s okay!
If there’s one final takeaway, it’s this: aim for balance, not perfection. Protein matters - but so do carbs, fats, fibre, sleep, rest, and joy. Stay curious, keep experimenting, and find a rhythm that works for you.
Because when you fuel your body with the respect it deserves, strength becomes so much more than just physical.
Blog written by Dr Anna Falk. Founder of WAM Protein.
Use code: ATTIKA for 10% off at checkout.
Sources
[1] Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. doi: 10.1139/apnm-2015-0550. Epub 2016 Feb 9. Erratum in: Appl Physiol Nutr Metab. 2022 May;47(5):615.
[2] Campbell B, Kreider RB, Ziegenfuss T, La Bounty P, Roberts M, Burke D, Landis J, Lopez H, Antonio J. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr. 2007 Sep 26;4:8.
[3] Lynch H, Johnston C, Wharton C. Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients. 2018 Dec 1;10(12):1841.
[4] Gorissen SHM, Crombag JJR, Senden JMG, Waterval WAH, Bierau J, Verdijk LB, van Loon LJC. Protein content and amino acid composition of commercially available plant-based protein isolates. Amino Acids. 2018 Dec;50(12):1685-1695.
[5] Arent SM, Cintineo HP, McFadden BA, Chandler AJ, Arent MA. Nutrient Timing: A Garage Door of Opportunity? Nutrients. 2020 Jun 30;12(7):1948.
[6] Devries MC, Sithamparapillai A, Brimble KS, Banfield L, Morton RW, Phillips SM. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets: A Systematic Review and Meta-Analysis. J Nutr. 2018 Nov 1;148(11):1760-1775.
