Protein is one of the single most crucial nutrients for health, performance, and body composition. Whether you’re trying to build muscle, recover from training, support tissue repair, or maintain bone health, protein plays a starring role.
For active people, like our members at AdMac Fitness, the importance of protein is magnified. Let’s dig into why…
What the Science Says
A key reference on this is the paper ‘Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit’
Some of its main insights:
The Recommended Dietary Allowance (RDA) for protein (0.8 g per kg of body mass) is a minimal threshold — essentially the amount to prevent deficiency and lean mass loss. It is not optimal for everyone.
In physically active populations, higher intakes of protein (e.g. 1.2 to 2.0 g/kg) support greater strength, muscle mass gains, and better retention of lean tissue during energy deficits.
Protein helps preserve muscle in calorie deficits (when losing fat) and supports the adaptive responses from training.
Protein also has implications for bone health. Higher protein intakes do not necessarily harm bones or kidneys in healthy adults, and indeed may help protect bone density, potentially reducing fracture risk.
In short, using the RDA as your target is like aiming for “just survive.” To really thrive, you’ll want to go higher, especially if you train.
Why Protein Matters: Key Roles in the Body
Here’s what protein does — and why it’s non-negotiable in a serious fitness or health plan:
Tissue Repair & Recovery
After training, your muscles, connective tissues, and micro-tears need raw materials to rebuild. Amino acids from protein supply that repair substrate.
Muscle Building & Maintenance
To gain muscle, you need positive net protein balance (synthesis > breakdown). Adequate protein intake—especially when paired with resistance training—drives that.
Preserving Lean Mass During Fat Loss
When calories are restricted, the body may break down muscle. Higher protein intakes mitigate that, allowing more of the weight loss to come from fat rather than muscle.
Bone Health & Density
Protein supports bone matrix, stimulates growth factors (e.g. IGF-1), and improves calcium absorption. Studies show that high protein diets don’t inherently harm bones — in fact, they can be protective when combined with sufficient calcium.
Metabolic & Hormonal Benefits
Protein has a higher thermic effect of food (TEF)—meaning your body uses more energy digesting protein than carbs or fat. It also supports lean mass, which boosts basal metabolic rate.
Satiety & Appetite Control
Higher protein meals reduce hunger, improve fullness, and help control calorie intake. This effect helps adherence during fat-loss phases.
Protein for Active People: Why the “Extra” Matters
If you’re active — lifting, training, doing sport — your protein needs aren’t the same as someone sedentary. There’s a dose-response relationship: more frequent/intense training means more frequent and higher protein needs as part of your “treatment,” not a one-off top-up.
The Carbone & Pasiakos review emphasises that higher protein diets in active individuals translate into greater gains in strength and muscle when combined with resistance training.
They also highlight that many people stay stuck around the baseline RDA, and this “minimum mindset” limits their adaptation.
In effect, protein should be treated as an ongoing component of your training program, not just something you think about post-workout occasionally.
How Much Protein Should You Aim For?
Here are guidelines (tailored more for active people):
For general health: ~0.8 g/kg is the minimum — but this is a floor, not an optimum.
For active individuals, especially those doing resistance training, 1.2 to 2.0 g per kg body weight is commonly recommended.
Some sources suggest ~1.6 g/kg as a “sweet spot” for hypertrophy and lean mass maintenance.
During calorie-restricted phases (fat loss), leaning toward the higher side helps protect muscle.
The exact number depends on your training volume, intensity, age, overall energy intake, recovery status, and goals.
Supplementing Protein: When & How
Supplements are tools — not replacements for whole-food protein — but they can be hugely helpful, especially when you’re struggling to hit targets.
Here’s how to leverage them:
Whey Protein Concentrate / Isolate: Fast absorbing, rich in essential amino acids and leucine — great post-workout or to fill gaps.
Casein / Slow-digesting Proteins: Useful before bed to maintain an amino acid supply overnight.
Plant-Based Protein Blends: For those who prefer vegan or non-dairy, combining sources (pea + rice, etc.) can give a more complete amino acid profile.
Protein in Snacks or Bars: For convenience (e.g. between meals), but choose ones with good protein %, low sugars, and quality ingredients.
Timing Strategies: Spread protein intake across meals (e.g. 3–4 doses) rather than dumping it all in one meal to maximise synthesis.
A typical strategy: 20-30 g or 0.25–0.30 g/kg of high-quality protein soon after resistance training to maximise the anabolic response (as supported by literature in the review).
Protein is way more than a bodybuilding macro. It’s essential for repair, growth, health, and longevity. Especially for active people, it’s not optional — it’s foundational.
Don’t treat protein as an afterthought. Make it a core pillar of your nutrition strategy. When you combine it with smart training, recovery, and planning, you give your body the best chance to grow stronger, cleaner, and more resilient.
Want to improve your health and fitness? Let the AdMac Fitness Personal Trainers help…
AdMac Fitness has been helping the people of East London transform their health and fitness for nearly a decade.
We help people using tried and tested fitness approaches. Our expert team of personal trainers, based in both Bow and South Woodford can help you get a grip of your health forever. With our guidance and experience, you can relax knowing that your fitness journey is going to be guided by some of the best personal trainers in East London.
For more information on who we are, what we do and how we can help you achieve your health and fitness goals, contact us on… 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you!
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