If there is one nutrient that decides whether your training pays off, it is protein. It repairs and builds muscle after every session, keeps you full while dieting, supports hormones and immunity, and it is the one thing almost every new member is under-eating. This guide covers how much you need, the best protein sources to get it from, and how to hit your target on the busiest days, with a little help from reception at Hammer’s Gym in Nunawading.
Why protein matters
Every hard session creates small amounts of muscle damage, and protein provides the amino acids to repair and reinforce that tissue. Without enough, you recover slower, gain less muscle and, when dieting, lose muscle along with fat. Protein is also the most filling macronutrient, which makes fat loss far easier, and it costs your body more energy to digest than carbohydrates or fat. Whether you lift, box or do classes, adequate protein is the foundation.
How much protein do you need?
For anyone training regularly, aim for 1.6 to 2.2 grams per kilogram of body weight per day. A 70 kg person needs roughly 110 to 155 grams; an 85 kg person around 135 to 185 grams. Spread it across three to five meals with 25 to 40 grams each, since your body uses protein more effectively in regular doses than in one giant dinner. Older adults benefit from the higher end of the range; see why protein intake is essential for older adults.
The best protein sources
Lean meats
Chicken breast (about 31 g per 100 g cooked), turkey, and lean beef and lamb are complete, high-quality proteins rich in iron, zinc and B vitamins. Beef and lamb also supply creatine.
Fish and seafood
Salmon, tuna, barramundi and prawns deliver 20 to 25 g per 100 g plus omega-3 fats that support heart health and help manage inflammation. Tinned tuna and salmon are the cheapest high-protein foods in the supermarket.
Eggs
About 6 g of protein per egg with a near-perfect amino acid profile, plus vitamin D, choline and healthy fats. Do not skip the yolk; it holds half the protein and most of the nutrients.
Dairy
Greek yoghurt (10 g per 100 g), cottage cheese (11 g per 100 g) and milk are convenient, calcium-rich and versatile. Greek yoghurt with fruit is one of the easiest high-protein snacks there is.
Legumes and beans
Lentils, chickpeas, black beans and edamame provide 8 to 18 g per cooked cup along with plenty of fibre. They are excellent plant-based options and keep you full for hours. Pair them with grains across the day to cover all amino acids.
Tofu and tempeh
Complete plant proteins with 15 to 20 g per 100 g. Tempeh in particular is dense, filling and takes on any flavour you cook it with.
Nuts and seeds
Almonds, peanuts, pumpkin seeds and chia offer protein alongside healthy fats. They are calorie-dense, so treat them as a top-up rather than a main source.
Protein supplements
Whey, casein or a plant-based blend is a convenient way to add 20 to 30 g quickly, especially after training or on days when meals fall short. They are a tool, not a requirement; whole food should do most of the work. See what to eat before and after a workout.
Easy ways to hit your target
- Anchor every meal with protein first, then add carbohydrates and vegetables around it.
- Front-load breakfast: eggs, Greek yoghurt or a shake gets you 25 to 30 g before the day gets busy.
- Keep emergency options: tinned tuna, boiled eggs, jerky, protein yoghurt and a tub of powder.
- Cook in bulk: a tray of chicken thighs or a pot of lentils covers three days of lunches. See meal prep tips for busy people.
- Track for two weeks. Most people discover they are eating half of what they assumed.
Fuel your training at Hammer’s Gym
Preparing high-protein meals around work, family and training is not always realistic, which is why we partner with My Muscle Chef to stock a range of convenient, high-protein meals, snacks and shakes at reception. Grab one before or after your session and skip the meal prep: fresh ingredients, options for most dietary preferences including gluten-free and vegetarian, and they actually taste good. Whether you prefer lean meats, plant-based options or a ready meal on the way home, our trainers can help you build protein into a plan that fits your goal. Claim a free one-day trial and come and see us in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster.