Protein supplies the amino acids your body uses to build and repair muscle, skin, enzymes and hormones. It's also the most filling macronutrient, which makes it a powerful tool whether you're losing fat or building muscle.
How much?
The UK reference intake is 0.75g per kg of body weight, which prevents deficiency in sedentary adults. If you train, are dieting, or are over 50, higher intakes are useful: around 1.2-1.6g/kg for most active people and up to 2.2g/kg during aggressive fat loss to protect muscle.
Spread it out
Muscle protein synthesis responds best to meals with roughly 20-40g of quality protein containing about 2-3g of leucine. Four meals of ~30g beats one huge evening serving.
Protein per 100g — the best value sources
| Food | Protein | Calories |
|---|---|---|
| Chicken breast (grilled) | 31g | 165 |
| Tuna in water | 25.5g | 116 |
| 0% Greek yoghurt | 10.3g | 57 |
| Cottage cheese, low fat | 12.4g | 72 |
| Firm tofu | 15.8g | 144 |
| Green lentils (boiled) | 8.8g | 105 |
| Eggs | 12.6g | 155 |
Plant-based protein
Most plant proteins are lower in one or more essential amino acids, but eating a variety across the day — beans with grains, tofu with rice, hummus with pitta — covers everything. Soya, quinoa and buckwheat are complete proteins on their own.
Use the macro filter in our high-protein recipe collection to find meals with 35g+ per serving.