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:

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)

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.