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Protein and fitness: how does it support muscles and movement?
Written byEmily Foster
Reviewed byHeeral Patel
Want to know how protein can support your muscles, exercise goals and movement? Our in-house sports nutritionist shares her expert knowledge on who needs protein, how much we need and how it helps us
Summary
1How does protein help us move?
Exercise causes muscle damage by creating micro-tears in muscle fibres. Protein helps to repair and rebuild these fibres...
2When to take protein?
To get the most out of your protein, have it in 20-25g portions spread evenly three or four times throughout the day...
3What kind of protein is best for me?
Think about whether you want a fast-acting protein source or a more gradual release...
It doesn’t take long before gym chat turns to protein chat – but all that talking can come with confusion.
If you want to serve up some reliable facts next time you’re round the water fountain, then we’ve got good news – our nutritionist Emily Foster is here to give her take on protein.
A specialist in sport nutrition who’s worked with sports teams and athletes, she’s got all the answers on who needs it, how it helps your body move and how it can help your joints, bones and muscles.
OK, warm up over – over to Emily...
What is protein made from?
Proteins are made up of amino acids, of which there are 20 different types. Nine of them are essential, meaning we need them in our diet because our bodies don’t make them.1
Protein is found throughout our bodies, including muscles, bones, skin and hair.2,3 It plays a vital role in creating hormones, antibodies (for our immune system) and muscles – which is why it’s so vital for movement.4,5,6
So, we need to eat enough protein to repair and replenish the body’s amino acid supply and make all the protein we need.7
Why is protein important to movement?
We need protein to maintain our muscle mass and strength, so it’s particularly important if you like to keep fit – whether that's a marathon or just a morning jog.8
Protein also helps fill you up, which can support weight management – and if you don’t want to get your protein from meat, there are lot of vegetarian protein sources. More muscle is believed to support a higher metabolism, meaning you can burn calories more efficiently – even at rest.
Whey protein is thought to be particularly good for muscle mass growth, which is why you’ll see so many gym goers reaching for a shake after exercise.
But you don’t need to rush your protein intake. Research suggests it might be more effective to space out your pre- and post-workout snacks - no more than 3-4 hours apart and both full of protein.9
How much protein do you need for exercise?
In the UK, the Recommended Nutrient Intake (RNI) is 0.75g of protein per kg of body weight.6 So, an adult weighing 70kg needs about 52g of protein per day.
However, that’s just to maintain a ‘normal’ lifestyle and isn’t enough for someone who is much more active and wants to build muscle.
For someone who regularly exercises – particularly strength training – research suggests that around 1.2-2g of protein per kg of body weight is optimal.10
How can protein support muscle gain?
The strain of exercise causes muscle damage by creating micro-tears in muscle fibres. Protein helps to repair and rebuild these fibres.11
When muscles repair, they rebuild slightly bigger than before, meaning your muscle mass increases.11
If you do high-intensity exercise, or work out in a way that uses several muscles at once, you’re more likely to experience delayed onset muscle soreness (also known as DOMS).This is because you get more micro-tears.12
So, be sure to include plenty of protein after a workout to help to kickstart the process as the muscle recovers.
What happens if you don’t get enough protein?
Not getting enough protein can make things difficult for the body. It could result in muscle weakness, fatigue, and stress fractures (tiny cracks in the bones) and impact bone density.13,14
In the long term, this could increase your risk of breaking bones, as well as sarcopenia (a condition that causes progressive loss of muscle mass) particularly in older adults.14
When is it best to take your protein?
For exercise, you need a good combination of protein and carbohydrates. Carbs are our bodies’ primary energy source, so we need them to ensure we can maintain our level of intensity – but we also need protein to help us recover and repair.
Good food options that include both carbs and protein include scrambled eggs on toast with spinach or a nourishing DIY protein shake.
Some research suggests that the body can only take in a certain amount of protein in one meal, so the rest doesn’t get used.15 To get the most out of your protein, have it in 20-25g portions spread evenly three or four times throughout the day.15 You’ll find more in ‘When’s the best time of day to take protein?’.
What kind of protein is best for me?
You should always try to get your protein through your diet first. But if you need extra help, a protein supplement could be useful.
The right type of protein supplement depends on your dietary preferences, as well as your exercise goals. If you’re taking protein supplements as part of your workout routine, think about whether you want a fast-acting protein source or a more gradual release.
It’s a good idea to have a source of protein straight after working out, because exercise stimulates muscle breakdown and rebuilding.11
As whey protein is rapidly digested and absorbed, it's great for right after exercise because it means muscles can use it straight away.16
Casein is a slower-digesting protein. That doesn’t mean we don't want to use it, but it's more beneficial for a recovery period. So you might go for casein before you go to bed, because overnight you can slowly provide a sustained release of those nutrients to the body.
Even if you don't have access to a nutritionist like me, don't forget you can always come in store or talk to one of our advisors online about which protein can best support your goals.
The final say
So, that’s Emily’s take on protein, but will you be upping your intake?
The most important thing is that you’re getting enough protein as part of a balanced diet – but understanding the science can also help you get more out of your active lifestyle. Want to know more? Check out the most Googled questions on high-protein foods.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first.
Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
1. Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. StatPearls [Internet]. 2024 Apr 30 [cited 2024 Jul 25]. Available from: https://pubmed.ncbi.nlm.nih.gov/32496725/
2. Roe M, Pinchen H, Church S, Finglas PM. McCance and Widdowson’s The Composition of Foods Seventh Summary Edition and updated Composition of Foods Integrated Dataset. British Nutrition Foundation Bulletin [Internet]. 2014 Sep [cited 2024 Jul 25]; 40: 36-39. Available from: https://onlinelibrary.wiley.com/doi/10.1111/nbu.12124
3. British Heart Foundation. Protein: what you need to know [Internet]. British Heart Foundation [reviewed 2024 Jul 3; cited 2024 Jul 25]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein
4. National Cancer Institute. Characteristics of Hormones [Internet]. National Cancer Institute [cited 2024 Jul 25]. Available from: https://training.seer.cancer.gov/anatomy/endocrine/hormones.html
5. National Human Genome Research Institute. Antibody [Internet]. National Human Genome Research Institute [reviewed 2024 Jul 25; cited 2024 Jul 25]. Available from: https://www.genome.gov/genetics-glossary/Antibody
6. British Nutrition Foundation (BNF). Protein [Internet]. BNF [reviewed 2023 Oct; cited 2024 Jul 25]. Available from: https://www.nutrition.org.uk/nutritional-information/protein/?level=Health%20professional
7. EUFIC. What are Proteins and What is Their Function in the Body? [Internet]. EUFIC [reviewed 2019 Dec 16; cited 2024 Jul 25]. Available from: https://www.eufic.org/en/whats-in-food/article/what-are-proteins-and-what-is-their-function-in-the-body
8. NHS. Eating a balanced diet [Internet]. NHS [reviewed 2022 Jul 29; cited 2024 Jul 25]. Available from: https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/
9. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr [Internet]. 2013 [cited 2024 Jul 25]; 10: 5. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
10. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients [Internet]. 2019 May [cited 2024 Jul 25]; 11(5): 1136. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
11. Hody S, Croisier JL, Bury T, Rogister B, Leprince P. Eccentric Muscle Contractions: Risks and Benefits. Front Physiol [Internet]. 2019 May 3 [cited 2024 Jul 25]; 10: 536. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6510035/
12. Smith LL. Acute inflammation: the underlying mechanism in delayed onset muscle soreness? Med Sci Sports Exerc [Internet]. 1991 May [cited 2024 Jul 25]; 23(5): 542-51. Available from: https://pubmed.ncbi.nlm.nih.gov/2072832/
13. UCLA Health. Are you getting enough protein? Here’s what happens if you don’t [Internet]. UCLA Health [reviewed 2022 Nov 14; cited 2024 Jul 25]. Available from: https://www.uclahealth.org/news/article/are-you-getting-enough-protein-heres-what-happens-if-you-dont
14. International Osteoporosis Foundation (IOF). Protein and other nutrients [Internet]. IOF [cited 2024 Jul 25]. Available from: https://www.osteoporosis.foundation/health-professionals/prevention/nutrition/protein-and-other-nutrients
15. Lonnie M, Hooker E, Brunstrom JM, Corfe BM, Green MA, Watson WA et al. Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources, and the Effect on Appetite in Ageing Adults. Nutrients [Internet]. 2018 Mar 16 [cited 2024 Jul 25]; 10(3): 360. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872778/
16. Hoffman JR, Falvo MJ. Protein – Which is Best? J Sports Sci Med [Internet]. 2004 Sep [cited 2024 Jul 25]; 3(3): 118-130. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
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