Protein Intake Explained: How Much You Need, Best Sources, and How It Affects Men and Women

When people talk about getting fitter, stronger, and healthier, protein is usually mentioned first. It’s the nutrient your body uses to build muscle, repair tissues, maintain healthy skin and hair, and support your immune system. But how much protein do you actually need? And does it differ for men and women?

This guide breaks things down in a way that’s easy to understand, without complicated science talk or diet culture nonsense.

What Is Protein and Why Does It Matter?

Protein is made up of amino acids, think of them like tiny building blocks your body uses to repair and create tissues. Every time you train, lift, run, or even just go through your day, your body breaks down muscle tissue. Protein helps rebuild it stronger.

If you’re active and don’t eat enough protein, you’ll struggle to gain or maintain muscle, your recovery will be slow, and hunger levels tend to be higher.

How Much Protein Do You Need?

A general baseline:

• Active adults: 1.6–2.2g of protein per kg of bodyweight per day

• Beginners & regular gym-goers: Aim closer to 1.8–2.0g/kg

• Strength / muscle-focused training: 2.0–2.4g/kg can be beneficial

Example:
A 75kg person who trains regularly should aim for roughly 120–160g of protein per day.

This may sound like a lot, but once you spread it across meals, it’s very achievable.

Do Men and Women Need Different Amounts of Protein?

Protein affects men and women in slightly different ways, mostly because of differences in muscle mass and hormones, not because one group “needs” protein more than the other. Men usually have more muscle and higher testosterone levels, which generally makes building and maintaining muscle a bit easier and means their total protein requirement in grams is often slightly higher. Women typically have less muscle mass and lower testosterone, so progress can feel slower, and protein timing becomes more useful, especially around training sessions and as they get older. For women, consistent daily protein intake plays a key role in maintaining lean muscle, supporting bone density, recovery, and long-term strength. For men, protein still supports muscle growth and recovery, but they often don’t need to think quite as much about timing. In simple terms: everyone benefits from eating enough protein, but women often see a bigger difference when they make it a daily, consistent priority.

Best Sources of Protein

High-Quality Animal Sources

• Chicken breast, turkey, lean beef

• Salmon, tuna, cod

• Eggs

• Greek yogurt, cottage cheese

• Whey or casein protein powder

These are high in complete amino acids, which your body can use effectively.

Great Plant-Based Sources

• Tofu, tempeh

• Lentils, chickpeas, beans

• Edamame

• Quinoa

• Plant-based protein powders (pea, soy, rice blends)

Plant sources often need to be combined to get full amino acid profiles, but they absolutely can support muscle growth.

Simple Tips to Increase Daily Protein Intake

• Include 20–40g of protein in each meal.

• Start your day with a high-protein breakfast.

• Use Greek yogurt, cottage cheese, or protein shakes as snacks.

• Prep protein in bulk: cook chicken, ground beef, tofu, or salmon ahead of time.

• Don’t rely on snacks only, build meals around protein first.

Protein Timing: Does It Matter?

You don’t need to chug a shake the second your workout ends. What matters most is your total daily protein.

That said, eating protein within 2–3 hours before or after training can support muscle repair and recovery a little faster.

Common Myths (Cleared Up)

• “Protein makes you bulky.”
  No. Training style and calorie surplus do that, not protein itself.

• “You can only absorb 30g at once.”
  False. Your body digests and uses protein over several hours.

• “Vegans can’t build muscle.”
  Also false. They just need to plan protein sources more intentionally.

Final Thoughts

Protein is essential for everyone—men and women alike. It supports strength, fat loss, muscle growth, injury prevention, and long-term health. Focus on hitting a consistent daily target, spread your intake throughout the day, and choose protein-rich foods you actually enjoy.

More protein = better recovery, better training, better results.