How much protein do you really need per day

How Much Protein Do You Really Need Every Day?

Protein — The Foundation of Every Goal

Whether you’re lifting heavy, running miles, or just aiming to feel your best, protein is the nutrient your body relies on most. It supports muscle repair, energy, recovery, and immune function — and without enough of it, progress can stall.

But here’s the truth: most people aren’t getting as much as they think.

How Much Protein Do You Actually Need?

Protein needs vary from person to person depending on activity level and goals, but here’s a simple guide:

Lifestyle Type	Recommended Protein Intake
General health	0.8g per kg of body weight
Active / fitness-focused	1.2–1.6g per kg
Strength training / muscle gain	1.6–2.2g per kg

So, if you weigh 75kg and train regularly, aim for 120–150g of protein per day.

That may sound like a lot, but with the right balance of food and supplements, it’s very achievable.

When You Eat Protein Matters Too

It’s not just how much protein you eat — it’s when.
Distributing your protein evenly throughout the day helps your body absorb and use it more effectively.

Try this routine for optimal results:

Breakfast: 20–30g (eggs, Greek yogurt, whey smoothie)
Lunch: 30–40g (chicken, lentils, tuna)
Post-Workout: 25–35g (Bodyfirst Whey Protein shake)
Dinner: 25–30g (fish, tofu, cottage cheese)

High-protein meal example — chicken, eggs, lentils, tofu

Simple Ways to Hit Your Protein Goals

If meeting your target feels tough — we’ve got your back.
At Bodyfirst Nutrition, we’ve have a full range of clean, high-quality supplements to help you bridge the gap:

Whey Protein – Quick, smooth, and perfect post-workout.
Protein Bars – Ideal for busy days and travel.
Vegan Protein – 100% plant-based with complete amino acids.
Collagen & Aminos – Support joint, skin, and muscle recovery.

Combine these with balanced meals, and you’ll stay fuelled all day long.

The Bottom Line

Protein isn’t just for bodybuilders — it’s for everyone who wants to move, feel, and live better.
Start small, stay consistent, and watch how much your performance improves.

Explore Ireland’s trusted range of protein and wellness supplements at bodyfirst.ie.

Healthy lifestyle with Bodyfirst Nutrition protein supplements

10/10/2025

In Nutrition, Newsby Tarf Bodyfirst

Why Eggs Are the Real MVP of Nutrition (Happy World Egg Day!)

Crack Open the Power! Why Eggs Are the Real MVP of Nutrition (Happy World Egg Day!)

It’s World Egg Day, and we’re egg-cited to celebrate one of nature’s most perfect foods — the humble egg! Whether you like them fried, scrambled, poached, boiled, or whisked into pancakes, eggs deserve a standing ovation for how much goodness they pack into a tiny shell.

Let’s crack into why eggs are such a big deal for your body (and your taste buds).

1. A Little Egg, A Lot of Nutrients

One large egg has only about 70 calories, but it’s loaded with 6–7 grams of high-quality protein and over a dozen essential vitamins and minerals. That includes:

Vitamin B12 for energy and brain function
Vitamin D for strong bones
Choline, which helps your brain and nervous system stay sharp
Iron, zinc, and selenium — tiny minerals with mighty benefits

It’s basically a multivitamin in a shell!

2. Protein Powerhouse

Egg protein is one of the best kinds you can get. It contains all nine essential amino acids, the building blocks your body needs to repair muscles, make enzymes, and keep you feeling full.

That’s why athletes, gym-goers, and breakfast lovers alike all swear by their morning eggs — they fuel your day without weighing you down.

3. Heart-Healthy and Delicious

For years, eggs got a bad rap for cholesterol. But here’s the good news: research shows that for most people, eating eggs doesn’t raise heart disease risk. In fact, eggs can actually improve your HDL (“good”) cholesterol!

So go ahead — enjoy that golden yolk guilt-free.

4. Perfect for All Ages

From toddlers to grandparents, eggs are one of the easiest and most affordable ways to get quality nutrition. They’re soft, easy to cook, and can be added to almost any meal.

Scrambled eggs for breakfast? Classic.
Egg salad sandwich for lunch? Comfort food perfection.
Veggie omelet for dinner? Chef’s kiss.

5. Eggs Go With Everything

Think about it — there’s almost no dish that can’t be improved with an egg.

Add one to your ramen for extra protein.
Top your burger with a fried egg (you’re welcome).
Whip them into desserts, breads, and sauces.

Eggs are the culinary chameleons of the kitchen — endlessly versatile and always delicious.

6. A Global Favorite

World Egg Day isn’t just about breakfast — it’s about connection. Around the world, eggs play starring roles in cuisines from every culture:

Spanish tortilla
Japanese tamago sushi
Indian anda curry
French omelette
Mexican huevos rancheros

No matter where you’re from, everyone’s got their own “eggcellent” recipe to love.

So Let’s Celebrate!

Today, let’s raise our spatulas to this incredible little superfood. Whether you’re cracking a dozen for brunch or simply boiling a couple for a snack, remember — good things come in shells.

Happy World Egg Day!

14/01/202514/01/2025

In Nutritionby Tarf Bodyfirst

Unlocking the Power of Protein: Essential Benefits for Your Health And Fitness

As we delve into the realm of health and fitness, one nutrient that consistently takes centre stage is protein. From building lean muscle to aiding weight loss, protein is the magic ingredient that helps us sculpt our dream bodies. But what makes it so vital? In this blog post, we’ll unravel the myriad benefits of protein and guide you on how to incorporate it into your lifestyle effectively.

The Importance of Protein for Health and Fitness

Protein, one of the three macronutrients alongside carbohydrates and fats, is the building block of our bodies. It’s responsible for the growth and repair of tissues, enzymes, hormones, and antibodies production – all of which are crucial for optimum health.

In terms of fitness, protein plays a pivotal role. It aids in muscle recovery post-workout, supports muscle growth and strength, and helps maintain lean body mass. Moreover, protein can also assist in weight management by promoting satiety, reducing overall calorie intake, and boosting metabolism.

1. Incorporate Protein at Every Meal: Aim to include a source of protein in each meal to ensure you’re meeting your daily requirements. It can come from a variety of sources, including lean meats, dairy products, legumes, and protein supplements.

2. Use Protein Supplements: If you struggle to meet your protein needs through food alone, consider adding a protein supplement to your diet. These are especially useful post-workout to aid in muscle recovery and growth.

3. Don’t Forget About Variety: While animal-based protein sources are high in essential amino acids, don’t neglect plant-based sources. They offer a range of other nutrients and can help diversify your diet.

4. Hydrate: High-protein diets can make you thirsty, so ensure you’re consuming enough water throughout the day.

Gold Standard 100% Whey – Never Settle for Less - YouTube

Bodyfirst’s Protein Powerhouses

At Bodyfirst, we understand the importance of quality protein for your health and fitness goals. That’s why we offer a range of products to help you meet your protein needs.

Our Applied Nutrition Marine Collagen is a fantastic supplement rich in type 1 collagen, the most abundant protein in the body. It’s great for supporting skin health, joint function, and muscle recovery.

The Optimum Nutrition Gold Standard Plant Protein is a high-quality plant-based protein supplement designed to support muscle recovery, growth, and overall wellness.

For a protein-packed meal, try Huel 100% Nutritionally Complete Meal. It offers a balanced macronutrient profile, including a substantial amount of protein, to keep you nourished and satisfied.

If you’re looking for a tasty treat that doubles as a protein source, check out our range of protein bars. They’re a delicious way to curb your sweet tooth while meeting your protein needs!

Conclusion

Protein is a vital component of a healthy, balanced diet, especially for those leading an active lifestyle. By understanding its benefits and knowing how to incorporate it effectively into your diet, you can harness the power of protein to reach your health and fitness goals. Remember, every journey starts with small steps, and every step you take with Bodyfirst is a step towards a healthier, fitter you!

07/01/202507/01/2025

In News, Nutritionby Jonathan Duane

Kickstart Your New Year Fitness Goals

Kickstart Your New Year Fitness Goals with Bodyfirst

As we bid farewell to another year and welcome a new one, we often find ourselves setting new goals and resolutions for the year ahead. Among the top new year’s resolutions, fitness goals stand strong and consistent. After indulging in festive feasts, the motivation to get back in shape is at its peak. But how many of us truly stick to these goals?
This is where Bodyfirst Nutrition, your trusted fitness nutrition store, steps in to transform your fitness journey.

The Importance of Fitness Goals for a Healthy Lifestyle

Setting fitness goals is not just about attaining that summer body. It is about embracing a lifestyle that prioritizes health and well-being. Regular exercise coupled with balanced nutrition is the key to maintaining optimum physical and mental health. It helps improve cardiovascular health, boosts mood, aids in weight management, and strengthens the body, among other benefits.

Furthermore, having clear fitness goals can keep you motivated and give you a sense of direction. They allow you to measure your progress and celebrate your achievements, making the fitness journey more rewarding.

Actionable Advice to Achieve your Fitness Goals

1. Set SMART Goals: Goals should be Specific, Measurable, Achievable, Relevant, and Time-bound. Instead of vague goals like “I want to lose weight”, opt for “I want to lose 5kg in 2 months”.

2. Maintain a Balanced Diet: Nutrition plays a crucial role in achieving your fitness goals. Ensure your diet includes all essential nutrients. Limit processed food and sugar.

3. Consistency is Key: Regular exercise is crucial. Even small activities like taking the stairs instead of the lift can contribute to your fitness journey.

4. Stay Hydrated: Water aids in digestion, keeps skin healthy, and helps in overall body function. Aim for at least 8 glasses a day. Having an electrolyte drink like Thirst, Per4m Hydrate or Naughty Boy Hydration with ensure you remain hydrated all day and replace any minerals lost through daily activities.

5. Rest and Recover: Ensure you get enough sleep. Your body needs time to recover and rejuvenate.

How Bodyfirst Can Assist in Achieving Your Fitness Goals

We understand the importance of nutrition in achieving fitness goals. We offer a wide array of high-quality supplements crafted to support your unique health and fitness journey. Whether you’re looking to gain muscle, lose weight, or enhance your athletic performance, we have you covered.

Our protein supplements help in muscle recovery and growth, making them ideal for those engaged in strength training. For those aiming to lose weight, our fat burners and meal replacements can help you maintain a calorie deficit while ensuring you get all necessary nutrients.

Beyond supplements, Bodyfirst offers valuable resources to guide you through your fitness journey. Our blogs and articles are packed with advice and insights from fitness experts. Moreover, our responsive customer service team is always ready to assist you in choosing the right products for your needs.

Embrace Your Fitness Journey with Bodyfirst

In conclusion, achieving your new year fitness goals is a commitment to a healthier, happier you. It may not be an easy journey, but the destination is worth the effort. Remember, every small step counts, and every drop makes an ocean.

Bodyfirst is here to support and fuel your fitness journey with our premium supplements and resources. Don’t wait until tomorrow to start your journey. Set your goals, gear up with Bodyfirst, and take the first step towards a healthier life today. Explore our range of products and start your journey to a fitter, healthier you. Here’s to a year of health, fitness, and achievements!

30/12/2024

In Nutritionby Tarf Bodyfirst

New Year, New You!

We’re at a point now when New Year’s resolutions, especially those pertaining to health and fitness – eating/drinking better, exercising are very trendy.
The concept is great, putting it into action maybe not so much.

The reason being is that people often (with the best intentions) set too lofty, unattainable goals in a noble attempt to begin righting all the ‘wrongs’ from last month (if you read the 12 tips of Christmas blog post you’ll know I don’t really think they’re wrongs). The fact is when looking to create healthier habits like those we come up with in New Year’s resolutions, we need to start slowly.

Don’t attempt to do too much all at once. Completely overhauling your diet to the point where it resembles nothing of your previous dietary habits or increasing your exercise volume by 500% will mean you’re doomed to fail. Why? Because it’s not sustainable, you can’t be consistent with it, you can’t adhere to it, and you rely on the finite resource that is willpower. Sure you might be able to keep it up for a few weeks maybe but the overload to your body and brain will find you pretty quickly.

Instead, look to make small positive changes to your habits (I’ll outline some below) and build on them over time, after all this isn’t a quick fix, quick fixes don’t last very long.

Make them almost ‘too easy’ or ‘too simple’ because then you’ll nail them, day in, day out, and you’ll be constantly moving forward. If you need some help, then get it, hire someone to help you but beware of anyone who has that quick fix mentality themselves.

Consider these ‘small’ changes to adopt over the coming weeks, not necessarily all of them all at once, think about building on your habit base.
Ask yourself “How ready, willing and able am I to adopt this habit?”

* Eat a serving of protein with your breakfast, or an extra serving during the day.
* Eat slowly, take the time to chew, savour and experience your food (you’ll end up eating less).
* Look for opportunities to be more active outside of your scheduled exercise (see the NEAT portion of the December blog post).
* Switch to diet sodas, or better yet, water.
* Slowly increase your exercise volume over time. If you’re starting with an exercise baseline of 0 then try a fast walk a few times a week and get into lifting some weights.
* Add an extra daily serving of vegetables or two each week.

Rome wasn’t built in a day…consistency is key, stick with it and you’ll soon see the results.

Happy New Year!

By Bodyfirst Nutritionist Brian Ó HÁonghusa