Complete Guide to Protein Intake: When, How and How Much Protein You Need

In the world of nutrition and training, protein occupies a central place due to its multiple benefits for health and physical performance. It is not only essential for tissue repair and building, but also plays a key role in muscle development, weight regulation, and improving athletic performance.

However, to fully benefit from these advantages, it is important to understand when, how, and how much protein to consume according to your personal goals.

In this guide, we will break down everything you need to know to consume protein effectively: from the best times of the day to take it, to the right amount depending on your weight, activity level, and fitness goals.

Additionally, we will explore different ways to incorporate protein into your diet so you can optimize your protein intake and improve your overall health.

Protein Benefits

Protein is an essential nutrient with multiple benefits for both general health and physical performance. Below is a summary of its main advantages:

1. Tissue repair and building: Protein is essential for the growth and repair of tissues in the body, including muscles, skin, bones, and organs. This is very important for recovery after exercise, injuries, or surgeries.
2. Muscle maintenance and development: Adequate protein intake promotes muscle protein synthesis, helping to gain and maintain muscle mass, especially when combined with resistance training (weight lifting or strength training). It is essential to prevent muscle loss with age (sarcopenia).
3. Weight regulation: Protein increases the feeling of fullness, helping to control appetite and reduce excessive calorie intake. Additionally, it has a higher thermogenic effect than carbohydrates or fats, meaning the body burns more calories digesting and metabolizing protein.
4. Improved physical performance: Adequate protein intake is key for muscle recovery after exercise, allowing for improved performance and endurance. Protein’s amino acids help repair muscle fibers damaged during training, which promotes muscle growth and enhances the ability to perform intense exercises.
5. Immune system support: Proteins are essential components of antibodies and other elements of the immune system, contributing to the protection of the body against infections and diseases.
6. Maintaining a healthy metabolism: Protein plays an important role in hormonal balance and in the production of enzymes that regulate key metabolic processes in the body, such as digestion and energy synthesis.
7. Bone strengthening: Consuming adequate amounts of protein can improve bone health and reduce the risk of osteoporosis, especially in older adults.
8. Improved body composition: Higher protein consumption, combined with regular exercise, promotes fat loss and the maintenance of lean muscle mass, resulting in better body composition.

In summary, protein is not only crucial for muscle development and physical performance but also for overall health, as it plays vital roles in tissue repair, weight regulation, and immune system support.

When to Take Protein?

The right time to consume protein depends on your personal goals, such as physical performance, muscle recovery, or weight control. Here are some common recommendations:

• After training (post-workout): This is one of the most important times to consume protein if your goal is to improve muscle recovery and growth. After training, muscles are more receptive to nutrients, which facilitates muscle protein synthesis.

Consuming protein, ideally along with carbohydrates, within 30 to 60 minutes post-exercise is ideal for maximizing muscle recovery.

• Before training (pre-workout): Taking protein before training can be beneficial to ensure that muscles have a constant supply of amino acids during exercise, helping to prevent muscle breakdown.

It is recommended to consume a protein-rich meal 1 to 3 hours before training.

• Spread protein intake throughout the day: To maximize muscle protein synthesis, it is beneficial to distribute protein intake across several meals throughout the day, rather than consuming large amounts in a single meal.

It is recommended to consume 20 to 30 grams of protein at each meal, depending on your needs and physical activity level.

• Upon waking (breakfast): Consuming protein at breakfast can help maintain satiety throughout the day and prevent muscle breakdown after overnight fasting.

A high-protein meal in the morning can be useful for those looking to control weight or increase muscle mass.

• Before bedtime: Consuming a slow-digesting protein source, such as casein, before bed can help maintain protein synthesis throughout the night, which is useful for muscle recovery and growth.

This is especially beneficial for those who train frequently and want to maximize overnight recovery.

• Between meals (protein snacks): Taking protein between main meals can be useful for those who struggle to meet their daily protein requirements or for those looking to control appetite and avoid snacking on less healthy foods.

Therefore, the best time to take protein depends on your needs, but the most recommended times are post-workout, before bed, and spreading intake throughout the day to maximize its benefits.

Protein Quantity Needed

The amount of protein you need to consume daily varies depending on factors such as your body weight, physical activity level, your fitness goals (maintain weight, gain muscle, lose fat), and other personal aspects (age, gender, health status). Here is a general guide:

1. Minimum recommended amount (sedentary individuals): For people with low physical activity or a sedentary lifestyle, the daily recommended amount is 0.8 grams of protein per kilogram of body weight.
2. Active individuals (moderate exercise): If you perform moderate exercise (light or moderate training 2-3 times per week), your protein needs increase slightly to help maintain muscle mass and promote better recovery. The daily recommended amount is 1.0 to 1.2 grams per kilogram of body weight.

3. Resistance or strength training (weight lifting): If your goal is to gain muscle mass or improve strength and you perform resistance or strength training (weight lifting, CrossFit, etc.), you will need a higher protein intake (1.6 to 2.2 grams per kilogram of body weight).
4. Endurance athletes (running, cycling, etc.): For those who practice endurance sports (running, swimming, cycling, etc.), protein is important for muscle recovery and preventing muscle loss due to long training sessions. The daily recommended amount is 1.2 to 1.6 grams per kilogram of body weight.
5. Weight loss or definition: If your goal is to lose weight or improve muscle definition, consuming a higher amount of protein can help preserve muscle mass while reducing body fat, as well as improve satiety. The recommended daily amount is 1.6 to 2.0 grams per kilogram of body weight.
6. Older adults: With age, the body needs more protein to maintain muscle mass and avoid sarcopenia (age-related muscle loss). Between 1.2 to 1.5 grams per kilogram of body weight is the daily recommended amount to consume.
7. High-performance athletes: High-performance athletes or those who train intensely (more than 5 days a week with a high training volume) typically need higher amounts of protein. In this case, the daily recommended amount is 2.0 to 2.5 grams per kilogram of body weight.

In addition to these factors, there are several additional considerations:

• Gender: Men usually require more protein than women due to their higher muscle mass.
• Lean body mass: If you have a higher amount of muscle mass, you may need more protein.
• Specific goals: If you are on a muscle-building program or undergoing extreme weight loss, your protein requirements may vary.

Example of protein intake calculation based on activity level:

1. Sedentary person: 70 kg x 0.8 g/kg = 56 grams of protein per day.
2. Active person: 70 kg x 1.2 g/kg = 84 grams of protein per day.
3. Person in strength training: 70 kg x 1.8 g/kg = 126 grams of protein per day.

Protein needs vary depending on personal factors and training goals, but a range between 1.6 and 2.2 grams per kilogram of body weight is ideal for those seeking to improve physical performance or body composition.

Ways to Take Protein

There are various ways to consume proteins, either through natural foods or protein supplements, depending on your preferences and nutritional needs. Here are some of the most common options for incorporating protein into your diet:

1. Natural foods rich in proteins

Consuming protein through natural foods is one of the healthiest and most sustainable ways to meet your daily needs. Animal-based proteins are usually complete sources, meaning they contain all the essential amino acids the body needs.

Some of the most common options include lean meats like chicken, turkey, lean beef, and pork. Fish and seafood, such as salmon, tuna, sardines, and shrimp, are also excellent sources of high-quality protein. Eggs are a very versatile and economical option, ideal for incorporating into a wide variety of meals.

Dairy products such as milk, cheese, and Greek yogurt also provide high-quality proteins, especially rich in casein and whey protein. Additionally, consuming milk or its derivatives is a quick way to obtain liquid whey protein.

On the other hand, plant-based proteins are essential for those following a vegan or vegetarian diet. Rich plant-based protein sources include legumes (lentils, chickpeas, beans, peas), as well as tofu and tempeh, both derived from soy.

Quinoa and amaranth are pseudocereals that stand out for containing all essential amino acids. It is also recommended to include nuts and seeds, such as almonds, walnuts, chia seeds, and sunflower seeds, in your daily diet.

Although whole grains like brown rice or oats are not as rich in protein as other foods, they can contribute to your daily protein intake.

2. Protein powder shakes (supplements)

Protein powder supplements are very popular, especially among those looking for a quick and convenient way to increase their daily protein intake. These shakes are ideal for post-workout consumption or when it’s not easy to get enough protein through regular food.

There are different types of protein powder to choose from. Whey protein is fast-digesting and rich in essential amino acids, making it ideal for consumption immediately after exercise.

Casein, on the other hand, is digested more slowly, making it a good option before bed, as it provides a sustained release of amino acids throughout the night.

Other options include egg protein, which is a complete source of protein and easy to digest, and plant-based proteins, such as pea or brown rice protein, which are popular among those following vegan diets or those with dairy allergies. Plant-based proteins are often mixed to obtain a complete amino acid profile.

Protein shakes can be easily prepared by mixing the powder with water, milk, or plant-based alternatives such as almond or oat milk. To make them more nutritious and tasty, you can also add fruits, vegetables, oats, or peanut butter.

3. Protein snacks

Another easy way to increase your protein intake is through protein-rich snacks. Protein bars are a convenient option, although it’s important to choose those with natural ingredients and low sugar content. Greek yogurt is an excellent alternative, as it contains more protein than regular yogurt and is perfect for breakfast or a snack.

Hummus, made from chickpeas, is a plant-based protein-rich option that can be paired with fresh vegetables or whole-grain crackers. You can also rely on nuts and seeds, such as almonds, walnuts, pumpkin seeds, or sunflower seeds, which are quick and easy snacks to carry.

Another interesting option is making protein pancakes or oatmeal by adding protein powder to the recipe, which increases the protein content of these foods easily.

4. Protein meals

Incorporating protein-rich foods into your main meals is essential to meet your daily needs. Some options include salads that contain chicken, tofu, tuna, chickpeas, or eggs, providing a good amount of protein in a healthy dish. You can also prepare fish or chicken tacos, a protein-rich meal that is easy to customize.

Egg scrambles with spinach, mushrooms, and cheese are an excellent option for both breakfast and dinner, providing quality proteins and additional nutrients. Quinoa combined with vegetables and a protein source like tofu or chicken is another complete dish. Soups made from lentils, beans, or chicken are also highly nutritious and protein-rich options, as is grilled salmon served with brown rice and vegetables.

5. Ready-to-drink protein supplements

Ready-to-drink protein supplements are a convenient solution for those with a busy lifestyle. These products, which come in bottles or tetra-pack containers, are easy to transport and consume at any time of day. They may be made from whey, casein, or plant-based proteins.

6. Protein-rich desserts

For those seeking sweeter options, there are several ways to enjoy protein-rich desserts. You can make protein mousse by mixing protein powder with yogurt or milk for a light and nutritious dessert. Protein-enriched gelatin is another alternative, as some versions of gelatin are fortified with collagen or proteins. You can also prepare protein flan or pudding using casein or whey protein, resulting in a low-calorie and high-protein dessert.

7. Special protein supplements

Finally, there are specific supplements such as collagen protein, mainly used to improve the health of the skin, joints, and hair, although it is not a complete protein source. Essential amino acids or BCAAs are not a complete protein source but can help with muscle recovery and complement your total protein intake.

In conclusion, protein is key to health and physical performance, helping with muscle building, weight regulation, and metabolism. To get its maximum benefits, it is important to consume it at the right times, distribute it throughout the day, and adjust its intake based on your personal goals, whether that’s to gain muscle, lose fat, or maintain good health.

With so many options available, from natural foods to supplements, incorporating enough protein into your diet is easy and essential to achieving your fitness and overall wellness goals.