Protein is one of the most important things to get right.
Yet for most people, it’s also the thing they struggle with most.
Not sure how much to eat. No time to prep meals. Confused by conflicting advice. Unsure what to eat, especially if you’re plant-based.
Here’s the good news.
You don’t need a perfect diet.
You don’t need to track everything.
You just need a simple, repeatable structure that works in real life — which is exactly what we build into nutrition coaching at Unit 7 in Liverpool.
Why Protein Is So Important For Strength, Fat Loss And Recovery
When you train, especially strength training, your body breaks muscle tissue down.
That’s normal.
But to rebuild stronger, leaner, and more resilient, your body needs amino acids, which come from protein.
If your protein intake is too low, you’ll likely notice increased fatigue, more soreness after training, slower recovery, poor strength progress, increased hunger and cravings, and difficulty losing body fat.
When protein is consistent, everything improves. Strength increases. Recovery speeds up. Hunger becomes easier to manage. Body composition starts to change.
Protein isn’t just food. It’s your recovery system.
How Much Protein Do You Need Per Day?
A simple, evidence-based guideline is 1.6–2.2g of protein per kg of bodyweight per day.
For example, a 60kg person needs roughly 96–132g of protein. A 75kg person needs roughly 120–165g.
The easiest way to hit this is to include protein in every meal, and add one high-protein snack or shake.
No complicated tracking required.
What Is Protein Made Of? (And Why It Matters)
Protein is made up of amino acids, the building blocks your body uses to repair, rebuild, and function properly.
Essential vs Non-Essential Amino Acids
Essential amino acids must come from food. Non-essential amino acids your body can produce itself.
If you don’t get enough essential amino acids through your diet, your body can’t properly recover or build muscle.
This is why protein quality matters, not just total intake.
What Are Polypeptides?
When you eat protein, your body breaks it down into amino acids.
These are then rebuilt into polypeptides — chains of amino acids that form muscle tissue, enzymes, and hormones.
In simple terms, your body rebuilds itself using the protein you eat.
No protein means limited recovery and progress, and that limits your fitness over time too.
How To Increase Protein Intake (Simple, Practical Tips)
Most people don’t fail because they lack knowledge. They fail because it’s not practical.
Here’s how to make protein easier.
1. Build Meals Around Protein
Start with a protein source, then add carbs, fats, and vegetables.
2. Choose High-Protein, Low-Sugar Options
Greek yoghurt or Skyr gives you 15–20g of protein with low sugar. Add your own fruit instead of buying flavoured.
For protein bars, aim for 15–20g protein and low sugar.
For smoothies, use berries instead of juice.
3. Prioritise Whole Foods
Eggs, meat, fish, tofu, beans, and lentils are more filling and better for sustained energy.
Best High-Protein Foods (Quick List)
Animal-based: chicken breast, lean beef, fish (salmon, tuna), eggs, Greek yoghurt, Cottage cheese.
Plant-based: tofu, tempeh, lentils, chickpeas, beans, edamame, seitan.
How To Get Enough Protein On A Vegan Diet
If you’re vegan or plant-based, hitting your protein target is completely achievable. You just need structure.
Step 1: Use Protein Staples Daily
Include two of these across your meals: tofu, tempeh, lentils, chickpeas, beans, edamame, soy yoghurt.
Step 2: Add A Protein Shake
A plant-based protein powder, like a pea and rice blend, gives you roughly 20–25g of protein instantly. Perfect for busy days or low appetite.
Step 3: Build “Protein Anchors” Into Your Day
Breakfast, protein first. Lunch, protein base. Dinner, repeat. Snack, protein top-up.
This removes the need to “catch up” later.
How To Stay Consistent With Protein (Without Stress)
Consistency comes from planning, not motivation. That’s a mindset shift that makes more difference than any meal plan.
A few simple habits that work: prep one protein source for 2–3 days, keep high-protein snacks accessible, start your day with protein, don’t skip meals, and keep meals simple and repeatable.
Small actions, repeated daily, beat perfect plans every time.
Five Simple Actions To Take This Week
- Build every meal around a protein source.
- Add one easy protein option daily, a shake or yoghurt.
- Choose low-sugar options to support energy and fat loss.
- Keep protein foods stocked and accessible.
- If you’re plant-based, use staples and add a protein shake.
Want a protein and nutrition plan built around your actual training, not a generic target? Our nutrition coaching at Unit 7 in Liverpool takes the guesswork out of it
