Protein is everywhere—food, shakes, bars, social media debates—but how much do you actually need? Whether you’re training hard or just want to eat better, getting the right amount matters.
The Basics: How Much is Enough?
The standard recommendation for protein intake is:
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Sedentary adults: ~0.8g per kg of body weight (e.g., 56g daily for a 70kg person)
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Active individuals: 1.2-2.0g per kg (e.g., 84-140g for a 70kg person)
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Strength & endurance athletes: 1.6-2.4g per kg (e.g., 112-168g for a 70kg athlete)
The 20–30g Protein Myth
The idea that your body has a strict limit on protein absorption comes from early research on muscle protein synthesis (MPS). Studies showed that consuming around 20–30g of protein maximally stimulated MPS, leading many to believe that any extra protein just goes to waste.
But here’s the catch: muscle protein synthesis is not the only way your body uses protein. Your body doesn’t just discard excess protein—it puts it to work in other ways.
What Happens if You Don’t Get Enough?
Not enough protein can mean slower recovery, muscle loss, and feeling hungrier throughout the day. If you’re training consistently, skimping on protein will only hold you back.
Can You Have Too Much?
Excess protein isn’t necessarily harmful, but past a certain point, your body won’t use it for muscle—it’ll just be burned for energy. Plus, if you’re overloading on protein, you might be missing out on other key nutrients.
How to Hit Your Target (Without Overcomplicating It)
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Prioritise high-protein meals (not just shakes)
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Space protein intake throughout the day
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Aim for quality sources—lean meats, eggs, dairy, and plant-based options
The Bottom Line
If you’re training, recovering, or just want to feel better, hitting your protein goal makes a difference. It’s not about extremes—it’s about getting what you need to perform, recover, and stay satisfied.
Not sure where to start? That’s where we come in. Relo makes hitting your protein goals effortless, with high-protein, macro-balanced meals that fit your routine.