What Is Protein and Why It Matters
Protein is a macronutrient made of amino acids; it supports muscle, bones, enzymes, and immune function. As a fitness trainer, I see clients under-eat protein more often than over-eat. Most active adults benefit from 1.2–2.0 g per kg body weight per day depending on goals. Whole foods come first; supplements help when intake falls short.
High-quality sources include eggs, poultry, fish, dairy, legumes, and lean meat. Plant-based athletes can meet needs with a variety of pulses, grains, and nuts. Compare protein powders and vitamins to fill gaps without replacing meals.
How Much Protein Do You Need?
Sedentary adults: about 0.8 g/kg. Active individuals and those building muscle: 1.4–2.0 g/kg. Older adults may benefit from the upper end to support muscle mass. Spread intake across meals (e.g. 20–40 g per meal) to optimise muscle protein synthesis. Timing matters less than total daily amount for most people.
Food First, Supplements When Needed
Prioritise whole foods: chicken, fish, eggs, Greek yoghurt, lentils, tofu. Protein powder is convenient post-workout or when you cannot hit targets with food alone. Choose products with minimal additives and clear labelling. Protein supplements on iHerb offer whey, plant, and blended options. Use them to support—not replace—a balanced diet.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
Evidence and Practical Tips
Research on supplements has grown; quality matters: choose reputable brands and follow dosing. Give new supplements several weeks before judging effect. Supplements do not replace diet, sleep, or medical care. Consult a provider if you take medications or have health conditions. Compare options at iHerb and store in a cool, dry place; check expiry dates. Individual response varies; consistency and lifestyle remain the foundation.
Total daily intake and training load drive most outcomes; timing and specific products can support but not replace the basics. Track your intake and how you feel; adjust with a coach or dietitian if needed. Evidence and practical tips help you make informed choices without overclaiming what any single supplement can do.
