Understanding Protein: Choosing The Right Sources & Setting The Right Intake

Protein is one of the most important nutrients for anyone looking to build lean muscle, lose body fat, or improve overall health and performance. It’s the foundation for muscle repair and growth, supports recovery after training, and helps regulate appetite — keeping you fuller for longer.

Let’s break down the different types of protein sources and how much you should aim for each day.

1. Animal-Based Protein Sources

Animal proteins are known as complete proteins, meaning they contain all nine essential amino acids your body needs for muscle repair and growth.

Excellent sources include:

• Chicken breast – High in protein, low in fat, and extremely versatile.

• Lean beef – Great source of iron and B vitamins alongside protein.

• Fish (salmon, tuna, barramundi, cod) – Offers high-quality protein plus healthy omega-3 fats.

• Eggs and egg whites – Whole eggs provide healthy fats and vitamins; egg whites are pure protein.

• Greek yoghurt & cottage cheese – Packed with protein and calcium, great for snacks or breakfast.

These sources are ideal for anyone focused on muscle gain, strength development, or body recomposition.

2. Plant-Based Protein Sources

Plant-based eaters can absolutely meet their protein targets — it just takes a bit more planning. Many plant proteins are incomplete, meaning they lack one or more essential amino acids, but combining different sources throughout the day can cover your needs.

Top plant-based protein options include:

• Tofu, tempeh, and edamame – Derived from soy, which is a complete protein.

• Lentils, chickpeas, and beans – Excellent for high-fibre meals and muscle recovery.

• Quinoa – One of the few plant-based complete proteins.

• Nuts and seeds – Great snack options for added protein and healthy fats.

• Plant-based protein powders – A convenient way to boost intake, especially post-workout.

3. Protein Intake: How Much Do You Really Need?

For anyone training regularly — especially with a focus on strength, performance, or fat loss — aiming for around 2 grams of protein per kilogram of body weight per day is a great target.

For example:

• A 70kg individual should aim for about 140g of protein per day.

• A 90kg individual should aim for around 180g per day.

This intake supports muscle repair, promotes recovery, and helps maintain lean muscle while losing body fat.

You can easily spread this across meals — roughly 25–40g of protein per meal, depending on your goals and daily schedule.

4. Hitting Your Protein Target Made Simple

To make reaching your daily protein intake easier:

• Include a protein source with every meal.

• Plan snacks like Greek yoghurt, boiled eggs, or protein shakes.

• Prep your meals ahead of time so you’re never caught short.

• Track your intake for a few days to understand where you’re at.

Protein is the foundation of your results — whether you’re chasing fat loss, muscle growth, or better performance. By choosing a variety of high-quality protein sources and aiming for around 2g per kg of body weight, you’ll give your body exactly what it needs to recover, rebuild, and perform at its best.