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Protein is More Than Just for Muscle Building

Whether you are a beginner or a seasoned athlete, adequate protein intake is essential for achieving optimal results. In this blog post, we will explore the positive implications of protein intake for individuals who partake in strength training, including benefits to performance, recovery, and body composition.

1. Performance

Protein is a vital nutrient for muscle growth and repair, making it essential for individuals who are looking to improve their strength and performance. When you engage in strength training, your muscles are exposed to stress that causes small tears in the muscle fibers. Adequate protein intake is necessary for repairing these tears, which leads to muscle growth and improved performance.

Research has shown that consuming protein after exercise can improve muscle protein synthesis, which is the process of building new muscle tissue. In fact, a study published in the Journal of the International Society of Sports Nutrition found that consuming protein immediately after resistance exercise led to greater gains in muscle strength and size compared to those who did not consume protein.

2. Recovery

Another important benefit of adequate protein intake for strength training is improved recovery. When you engage in strength training, your muscles experience inflammation and damage, which can lead to muscle soreness and fatigue. Adequate protein intake can help reduce inflammation and promote muscle recovery. In addition, protein intake has been shown to improve the immune response helping to prevent illness and reduce the risk of injury, allowing for more consistent and effective training sessions.

We notice with our athletes and clients once adequate levels of daily protein intake is reached there is a noticeable difference in how they feel on a daily basis, especially on days following a training session.

3. Body Composition

Protein intake also plays a critical role in body composition, particularly for individuals looking to increase muscle mass while reducing body fat. When you engage in strength training, your body requires more protein to build and repair muscle tissue. Without sufficient protein intake, your body may break down muscle tissue to obtain the necessary amino acids, leading to a decrease in muscle mass and potentially slower progress towards your goals.

Research has shown that consuming protein in combination with resistance training can lead to an increase in muscle mass and a decrease in body fat. Higher protein intake was associated with greater muscle mass and lower body fat in healthy adults.

It is important to note that while protein intake is essential for strength training and optimal performance, it is not a magic bullet. Adequate protein intake must be combined with a well-rounded diet that includes other essential nutrients such as carbohydrates and healthy fats. Additionally, it is crucial to engage in regular strength training sessions and allow for proper rest and recovery to achieve the best results.

4. How Much Protein Should I Have Per Day?

Daily protein intake varies person to person. Contributing factors include current body weight, body weight or composition goals, and exercises type and intensity. Generally speaking, if your goal involves weight loss or losing body fat percentage you should aim to eat higher amounts of protein.

Our recommended range is 0.8g to 1.2g of protein per pound of body weight. Exceptions to this would include any type of medical reason recommended by a doctor to eat less protein, which may be in light of some existing kidney issues.


In conclusion, adequate protein intake is crucial for individuals who partake in strength training. It can improve performance, aid in recovery, and lead to a positive change in body composition. Whether you are a professional athlete or a recreational gym-goer, incorporating sufficient protein into your diet can help you achieve your strength training goals and optimize your overall health and fitness.

If you're unsure of how to implement this information into your lifestyle for your goals, schedule a free consultation with a nutrition coach at

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