Achieving Your Protein Targets: A Guide to Personalised Nutrition

In the realm of nutrition, protein stands as a vital pillar for muscle growth, tissue repair, and overall health. However, determining the right amount of protein for your needs can be a puzzle. Let's explore how to hit your protein targets effectively, taking into account personalised dietary requirements.

To begin, let's address the question: how much protein do you require? The general recommendation for protein intake is typically around 0.8 grams per kilogram of body weight. However, for those engaged in regular physical activity or seeking muscle growth, this recommendation may increase to around 1.2 to 2.2 grams per kilogram of body weight. You can calculate your protein needs using the following formula for optimal results, in my opinion. 

Protein (g)=Body Weight (kg)×Protein Intake (g/kg).

For example, if you weigh 80 kilograms and aim for a protein intake of 2 grams per kilogram of body weight, your daily protein target would be:

80 kg×2 g/kg=160 grams of protein.

Now, let's discuss personal protein goals. For me, reaching roughly 160 grams of protein per day supports my fitness objectives and lifestyle. To achieve this, I gravitate towards an 80/20 whole food diet, which frequently includes elements of a carnivore diet.

Prioritising whole foods, particularly those abundant in protein such as lean meats, poultry, fish and eggs enables me to fulfil my protein requirements while supplying essential nutrients. Focusing on these protein-rich foods helps me feel satisfied, energised, and facilitates muscle recovery and growth.

​I also incorporate a huge amount green beans, spinach, and broccoli into my diet as alternative sources of plant-based protein. These vegetables not only provide protein but also offer a plethora of vitamins, minerals, and antioxidants essential for overall health.

In summary, hitting your protein targets is crucial for supporting muscle health, recovery, and overall well-being. By calculating your individual protein needs and incorporating a variety of protein-rich whole foods into your diet, you can ensure you're meeting your nutritional requirements and fuelling your body for optimal performance.