Protein Recommendations

Why do you need protein?

I’ve always been interested in developing strength and muscle. I’ve always had a more muscular build, and over time, I’ve learned how to grow muscle safely and consistently by understanding my body’s demands. Protein, in my opinion, is an essential component of muscle development.

It is important to get enough protein in your diet for several reasons:

  • Protein helps with muscle recovery, leading to more strength and muscle gains.
  • Protein helps maintain weight loss by increasing metabolism and promoting burning fat.
  • Individuals who consume higher protein levels often preserve bone mass more effectively as they grow older.

Protein Intake Strategies

1. Think about what foods you eat daily and investigate how much protein is in that product. Some protein sources include meat, poultry. Fish eggs and dairy produce.

2. Knowing how much protein is in a food source can help. Here’s what 20-25 grams of protein looks like:

  • 3-4 eggs
  • 2-2.5oz chicken
  • 3-3.5oz Beef/Steak
  • 2.5-3oz Pork

3. Consider the nutritional content of the meals you eat and deliberately seek alternatives that will increase your protein consumption.

For example:

  • Chicken Kiev to whole chicken fillet.
  • Regular yogurt to Greek yogurt.
  • Eggs for breakfast.

4. Think about dividing your protein out evenly per meal. Aiming for 20-25 grams of protein every meal may be a useful approach. This means that even if you skip a meal or consume less protein at one meal, you will most likely still meet your daily protein intake per day. Adults need about 0.75g of protein per kilogram daily so this number will vary depending on body weight. Sport-specific athletes should limit protein intake to a maximum of 2.2g per kilogram of body weight.


Consider the protein content in your food choices and swap for higher protein sources when possible. See our other articles below for more detail about protein.

Six Healthy Protein Foods in Aldi

A Deep Dive Into Protein Intake: Research Recommendations