What is protein made of?
Proteins are made from amino acids. Nine are called essential because your body cannot make enough of them; you get them from food. Digestion breaks food proteins into smaller parts that your body can use.
Does eating protein build muscle?
Protein supplies material for muscle repair and growth. Resistance training provides the stimulus. Eating extra protein without suitable training does not have the same effect as combining both.
Your overall daily intake matters more than finding one perfect post-workout food. Meals before and after training can both contribute.
How much do you need?
The adult RDA is 0.8 g per kilogram of body weight per day, an amount intended to meet the needs of nearly all healthy adults. Regular exercisers often use a higher range; the ISSN recommends 1.4–2.0 g/kg/day for most exercising individuals.
For a 70 kg adult, those figures are 56 g at the RDA and 98–140 g in the exercise range. They answer different questions. Our daily protein guide explains how to choose a starting point.
Which foods contain protein?
Meat, fish, eggs, milk, yogurt, tofu, tempeh, beans and lentils all contribute. Animal proteins and some plant foods, including soy, supply all nine essential amino acids in useful proportions. A varied plant-based diet can also meet protein needs; you do not have to combine particular foods at every meal.
- Breakfast: eggs, yogurt or tofu alongside the foods you already enjoy.
- Lunch: beans, fish, chicken or tempeh in a sandwich, salad or bowl.
- Dinner: a protein food with grains or potatoes and vegetables.
What if you are not getting enough?
Long-term inadequate protein and energy intake can affect health, recovery and muscle maintenance. Tiredness, hair changes or poor recovery alone do not diagnose protein deficiency; they have many possible causes.
If you are losing weight unexpectedly, have persistent symptoms or struggle to eat enough, ask a qualified clinician or dietitian. Do not use a symptom checklist to diagnose yourself.