Protein & Muscle Health
How much protein to eat, how to spread it across the day, and how to time it around training — with practical meal plans and evidence behind the advice.
LANGTONS PRACTICAL COACHING GUIDE
Make your protein intake work harder
Resistance training provides the stimulus for muscle growth. Protein supplies the essential amino acids needed for repair and adaptation. The most useful starting point is enough protein across the whole day, combined with progressive training, adequate energy and recovery. Meal timing can help, but it cannot compensate for an insufficient daily intake.
For generally healthy adults training regularly for strength or hypertrophy, Langtons uses 1.5–2.0 g per kilogram of body mass per day as a practical coaching range. This is a target, not a requirement for everybody, and is informed by sports nutrition research [1, 2].
Your daily protein target
Enter your body mass to see the Langtons coaching range.
For substantial weight loss, obesity, pregnancy or clinical conditions, body-mass calculations may need professional adjustment.
At 80 kg, a 120 g target could be spread across four 30 g servings.
1. How much protein is enough?
A sensible starting point is 1.5 g/kg/day. Someone training hard, dieting to lose fat or aiming to maximise hypertrophy may choose to work towards 2.0 g/kg/day. A major meta-analysis found that gains in fat-free mass with resistance training tended to level off around 1.6 g/kg/day on average, with individual variation [2]. More protein is not automatically more effective.
| Body mass | At 1.5 g/kg | At 2.0 g/kg |
|---|---|---|
| 60 kg | 90 g/day | 120 g/day |
| 80 kg | 120 g/day | 160 g/day |
| 100 kg | 150 g/day | 200 g/day |
2. How many meals — and is 50 g the maximum?
For many people, four protein-containing meals or snacks spread over the day is convenient. Five may be useful for larger targets or busy schedules. Aim for roughly every 3–5 hours where practical, rather than rigidly watching the clock [1].
A common starting point is 25–40 g of high-quality protein per meal, but serving size should reflect body mass and daily target. There is no established 50 g absorption ceiling. The body digests and uses protein from larger meals; the muscle-building response depends on factors including the meal, training and the person. Recent research has challenged simplistic upper-limit claims [3].
3. Before or after exercise?
Before training
If comfortable, eat a normal meal containing 20–40 g protein about 1–3 hours before your session. Add carbohydrate if the session is long or demanding. Avoid a large meal immediately before intense exercise if it upsets your stomach.
After training
Have a protein-rich meal or snack within the next few hours, especially if you trained fasted or have not eaten for several hours. A shake can be convenient, but ordinary food works too.
The idea that everyone must drink a shake within 30 minutes is too rigid. The response to resistance training lasts much longer; total daily protein and consistent training are the priorities. A pre-training meal also contributes to amino-acid availability after exercise [1, 4].
4. What about protein before bed?
If an evening serving helps you reach your target, consider around 30–40 g of protein before sleep — for example, Greek yoghurt, cottage cheese or a casein-based drink. Studies show that pre-sleep protein can increase overnight muscle protein synthesis, especially following evening exercise [5]. This is optional, not a requirement for muscle growth; adequate sleep and daily intake matter more than forcing an extra snack.
5. Which protein sources are best?
Choose a variety of foods. Dairy, eggs, fish, poultry, meat and soy foods can provide complete proteins; beans, lentils, grains, nuts and seeds can contribute meaningfully across a varied diet. Whey is a convenient, rapidly digested option; casein digests more slowly and can be practical in an evening snack. Plant-based diets can support muscle growth with sufficient total protein, a variety of sources and attention to overall nutrition [1].
Powders are not essential. Food also provides fibre, vitamins, minerals and enjoyment. When choosing a supplement, check ingredients and consider independent product testing if competing in sport.
6. Practical daily meal plans
These examples show protein distribution, not complete prescribed diets. Food portions and protein totals are approximate and depend on brands, cooking methods and serving sizes.
| Person / target | Breakfast | Lunch | Dinner | Snack(s) |
|---|---|---|---|---|
| 60 kg 90 g/day | Yoghurt bowl ~25 g | Egg and bean wrap ~25 g | Salmon or tofu meal ~30 g | Milk or soy snack ~10 g |
| 80 kg 120 g/day | Skyr and oats ~30 g | Chicken or tofu bowl ~30 g | Fish or lentil pasta meal ~35 g | Cottage cheese or soy snack ~25 g |
| 100 kg 150 g/day | Eggs plus yoghurt ~35 g | Chicken or tempeh bowl ~40 g | Lean mince or soy chilli ~40 g | Two snacks totalling ~35 g |
7. Recipes to put the advice into practice
BREAKFAST / POST-TRAINING
Greek yoghurt, oats & berries
Ingredients: 250 g high-protein plain Greek yoghurt or skyr, 40 g oats, 100 g berries, 15 g chopped nuts, cinnamon.
Method: Mix yoghurt and oats; top with berries, nuts and cinnamon. Add milk or water for a softer texture.
Protein: approximately 30–35 g, depending on the yoghurt.
LUNCH / DINNER
Chicken, quinoa & greens bowl
Ingredients: 120 g cooked chicken breast, 150 g cooked quinoa, mixed greens, cherry tomatoes, lemon, olive oil and herbs.
Method: Combine the cooked ingredients and dress with lemon, oil and herbs. Refrigerate promptly if meal-prepping.
Protein: approximately 45–50 g, depending on portions.
PLANT-BASED OPTION
Tofu & edamame rice bowl
Ingredients: 200 g firm tofu, 100 g shelled edamame, 150 g cooked brown rice, broccoli, ginger and reduced-salt soy sauce.
Method: Cook tofu thoroughly as directed, steam vegetables and edamame, then combine with rice and season.
Protein: approximately 35–45 g, depending on tofu brand.
EVENING SNACK
Cottage cheese & fruit
Ingredients: 250 g cottage cheese, one kiwi or a handful of berries, optional seeds.
Method: Serve chilled with fruit. Choose a suitable fortified soy alternative if avoiding dairy, checking the protein content.
Protein: approximately 28–32 g, depending on brand.
8. Common questions
Do I need a protein shake?
No. Use one if it makes your daily target easier, not because shakes are inherently superior to food.
What if I miss my post-workout protein?
Have protein at your next convenient meal. One imperfectly timed serving will not undo your training.
Does more protein build more muscle without lifting?
Protein supports muscle maintenance, but progressive resistance exercise is the main stimulus for hypertrophy.
Is this advice suitable for everyone?
No. People with kidney disease, prescribed protein restrictions, relevant metabolic conditions or complex medical needs should seek individual advice from their clinician or a registered dietitian before following a high-protein target. This page is general sports nutrition education, not a clinical diet plan.
Evidence & further reading
These references inform the guidance above. The 1.5–2.0 g/kg target is a Langtons coaching recommendation, not a claim that NICE or the NHS prescribes this amount.
- Jäger R et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition.
- Morton RW et al. (2018). Meta-analysis of protein supplementation and resistance-training adaptations. British Journal of Sports Medicine.
- Trommelen J et al. (2023). The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans. Cell Reports.
- Schoenfeld BJ, Aragon AA, Krieger JW (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition.
- Snijders T et al. (2015). Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training. Journal of Nutrition.
- NHS — Meat in your diet: healthy eating context.
Written by Langtons Health & Fitness · November 2026 · General nutrition and exercise information. References are linked for readers to inspect; clinical guidance and evidence should be reviewed periodically.