The Power of Protein
Protein plays an essential role in helping you get the most out of your strength training. It supports muscle repair and growth and contributes to your overall health. Read on to learn how protein works in your body, why it’s so important for strength gains and how to ensure you’re getting enough of it in your own nutrition.
What Does Protein Do?
Protein is used by the body to build, maintain and repair tissues. This becomes especially important when you’re strength training. When the weight you lift is heavy enough, it puts your muscles under tension (stress). This stress signals your muscles to build tiny, force-producing units called sarcomeres. Sarcomeres are like little engines inside your muscle fibres that help them contract and create movement.
You can think of them like little engines lined up end-to-end in your muscle fibres. When you move or lift something, these engines work together to create force. The more sarcomeres your muscles have, the stronger and more powerful they can become. To build more sarcomeres, your body needs enough protein, which provides the essential building blocks for muscle growth (Wilborn and Willoughby 2004).
But protein isn’t just for your muscles. It also helps your body produce enzymes and hormones. These help your immune system remain strong and ensure your nervous system works properly. In short, protein helps your body stay healthy and work as it should.
Are You Getting Enough Protein?
Many people - especially older adults - don’t eat enough protein. Why is this a concern? Protein doesn’t just support day-to-day body functions - it also plays a key role in retaining muscle mass. Without enough of it, this process slows down. In older adults, that can contribute to a decline in mobility. A 2018 study analysed 10 studies involving over 50,000 people to explore the link between protein intake and frailty in older adults. The results suggest that eating more protein may help older adults stay stronger and more independent as they age (Coelho-Júnior et al. 2018).
We encourage our clients to focus on nutrition as part of their strength training journey to ensure they’re meeting their protein needs.
How Much Protein Do You Need?
How much protein you need depends on several factors - including your age, gender, body weight and activity level. For general health, protein should make up around 15–25% of your total daily energy intake (Grech et al. 2018). If you’re doing regular strength training, the recommended intake increases to 1.4–2.0 grams of protein per kilogram of body weight (Jäger et al. 2017). This supports muscle recovery and growth after each workout.
Common Protein Myths
A lot of people think you can only get enough protein from animal foods like meat, eggs, and dairy. But some of the biggest animals on the planet - like elephants and gorillas - eat only plants and do just fine. That’s because all protein starts with plants.
Another myth is that plant proteins aren’t as good because they don’t have all the important amino acids our bodies need. The truth is that plants do have these amino acids - just in different amounts. If you eat a mix of plant foods, your body can get everything it needs. So, getting enough protein from plants and staying strong and healthy is possible.
Protein from Food and Supplements
You can get protein from many different foods, including meat, dairy, legumes, nuts, and grains. Whole foods are the best option because they give you other important nutrients like calcium, iron, and zinc.
Protein supplements can be helpful if you’re not getting enough from food. Whey protein is a common choice because it’s easy to digest, and your body absorbs it quickly. Plant-based options like pea or soy protein are also great, especially if you’re vegan or can’t have dairy.
Educating Our Clients
At Kieser, we help our clients understand the importance of protein for strength training. Knowing how much protein you need can help you reach your goals more easily.
Protein is essential for building muscle, recovering quickly and maintaining optimal health. Eating the right amount of protein - whether from food or supplements - can improve your strength training results.
References
Coelho-Júnior H, Rodrigues B, Uchida M and Marzetti E (2018) ‘Low Protein Intake Is Associated with Frailty in Older Adults: A Systematic Review and Meta-Analysis of Observational Studies’, Nutrients, 10(9), 1334.
Grech A, Rangan A and Allman-Farinelli M (2018) ‘Macronutrient Composition of the Australian Population's Diet; Trends from Three National Nutrition Surveys 1983, 1995 and 2012’, Nutrients, 10(8), 1045.
Jager R, Kerksick C, Campbell B, Cribb P, Wells S, Skwiat T, Purpura M, Ziegenfuss T, Ferrando A, Arent S, Smith-Ryan A, Stout J, Arciero P, Ormsbee M, Taylor L, Wilborn C, Kalman D, Kreider R, Willoughby D, Hoffman J, Kryzkowski J and Antonio J (2017) ‘International Society of Sports Nutrition Position Stand: protein and exercise’, Journal of the International Society of Sports Nutrition, 14(20).
Wilborn C and Willoughby D (2004) ‘hTe role of dietary protein intake and resistance training on Myosin heavy chain expression’, Journal of the International Society of Sports Nutrition, 1(2), 27-34.
