The Power of Protein: How Much Do You Really Need?

The Power of Protein: How Much Do You Really Need?

Are you struggling to break through your weight loss plateau, despite your best efforts through training and dieting? The solution might be simpler than you think: it’s all about protein! Over the years as a Dietitian, a common issue for many clients is not consuming enough protein sources throughout the day. The protein could be from any source whether that be meat, chicken, fish, eggs, protein powders and bars or vegetarian options like beans, lentils, and tofu. This macronutrient plays a crucial role in achieving your fitness and training goals, and you might not be getting enough of it throughout the day.

Why Protein is Essential for Your Goals 

Protein provides 4 calories per gram, the same as carbohydrates, but with the added benefit of being absorbed into muscle mass more effectively. Unlike fat, which provides 9 calories per gram, protein supports muscle repair, growth, and recovery, which are essential for developing a lean, toned physique and maximizing your strength.

How Much Protein Should You Have? 

For those training regularly and seeking to improve strength and aesthetics, my recommendation is to aim for 2 grams of protein per kilogram of body weight per day. For example, a 100g chicken breast delivers around 25g of protein. Meeting this protein target consistently can be challenging, which is why protein supplements come in handy. Protein powders and bars offer convenient ways to boost your protein intake and stay on track with your goals.

Spread Your Protein Intake Throughout the Day

To make the most of your protein intake across the day, I recommend distributing it evenly across three meals and two to three snacks to optimise absorption of the protein and maintain satiety. Incorporating a protein shake, such as BSc x Violet Crumble Protein Powder into your busy lifestyle can be a convenient and effective way to meet your protein needs, whether as a snack on the go or added to a meal to boost lean protein content. 

Benefits of Protein Powders and Bars

Protein powders are a versatile tool for achieving your protein goals. They mix well into porridge, can be consumed immediately post-training for fast muscle absorption, or used as an afternoon snack to curb sugar cravings. With 20-30 grams of protein per serving, protein powders are a convenient option for those with busy lifestyles. Another delicious, guilt-free alternative to sweets are BSc x Violet Crumble soft protein bars, offering 15-20 grams of protein per serve. Protein bars help you hit your daily protein goals and are a great way to satisfy your sweet tooth while staying on track.


Don’t overlook the power of protein in reaching your health and fitness goals. By incorporating a variety of protein sources and using protein supplements, you can effectively meet your daily protein needs and overcome weight loss plateaus. Whether through natural foods or convenient products like protein powders and protein bars (for those with a busy lifestyle), making protein a priority is key to achieving your fitness goals. Boost your muscle growth, enhance your workout recovery, and maintain a lean physique by ensuring adequate protein intake every day. 

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