We all know we need a healthy, balanced serving of protein in our daily diet. But why, how much, and when?! Don’t sweat—obé fitness instructor and certified integrative nutrition health coach, David P., is here to answer all your questions.

Why is protein beneficial for your body?

As a trainer and nutrition coach, I’m fully committed to the importance of protein in your diet. You might already know that protein is crucial for building muscle, but did you know that it also plays a vital role in many physiological processes within the body? If you’ve ever experienced a slow metabolism, constant fatigue, digestive issues, a weakened immune system, or other common conditions, it’s possible insufficient protein intake could be a contributing factor.

Here’s a concise list of the functions that rely heavily on protein:

• Tissue building and repair (helps you heal)
• Production of enzymes (essential for digestion & metabolism)
• Muscle development (crucial for strength)
• Hormone regulation (including insulin and growth hormone)
• Immune support (antibodies are proteins)
• Energy production (especially important if you follow a restrictive diet, which I strongly discourage)

How does protein tie into your workout regimen?

To put it simply: adequate and consistent protein is the most crucial nutritional aspect for anyone looking to see visible, tangible results from a workout routine — especially resistance training (which I hope yours includes). While sleep, stress management, and thoughtful workout programming matter too, let’s drill into protein here.

Protein is made up of amino acids — the literal building blocks of muscle tissue. During resistance training (think: Strength & Power classes on obé), your muscle fibers undergo tiny micro-tears. To repair those tears, your body needs amino acids. When you consume sufficient protein (which contains amino acids), your body initiates muscle protein synthesis — the process of creating new muscle. Without enough protein, you lack the raw materials to build muscle effectively.

But it doesn’t stop there. Protein also supports:

• Better recovery
• Prevention of muscle loss
• Satiety (feeling full, which helps with body composition)
• Achieving your desired body composition

How do I know if I’m getting enough protein? What signs indicate deficiency? Can you overdo it?

First: every body is unique. The process of eating well should always feel personal and manageable. Now, here’s a two-part answer.

How to assess your intake

As a nutrition coach, one of my first steps with clients is having them track their normal intake for 2–3 days to calculate average protein grams. Often, they’re surprised by how low their numbers are. Short-term tracking is just one tool — intuitive eating can work too.

Possible signs of inadequate protein

If intuitive eating resonates with you, keep an eye out for these signs:

• Persistent muscle fatigue or weakness after weeks/months of resistance training
• Slow recovery from injury or soreness
• Brittle skin or nails
• Edema (swollen limbs)
• Frequent illness
• Difficulty building or maintaining muscle mass

If any of these resonate, it could be a flag for insufficient protein intake — though these symptoms can also have other causes, so consulting a physician is wise.

Can you over-consume protein?

Yes — as with anything, too much can have negative effects. Some studies suggest very high protein intake may impact kidney function, cause dehydration, or lead to other nutrient imbalances. That said, in my experience with clients, excessive protein is rarely the real issue — most struggle to hit the target in the first place.

How much protein should you eat daily? Should goals differ on workout vs. rest days?

Answering this can be tricky because digestion and needs vary person to person. I’ll aim for a clear target for those focused on muscle/ body-composition goals via resistance training.

For this group: protein intake typically ranges from 0.7 to 1 gram per pound of body weight.

Example: If you weigh 150 lb, your daily protein range would be ~105 g (150 × 0.7) to 150 g (150 × 1).

Yes — it may seem like a lot at first, but clients who hit this see major improvements not just in muscle/ body composition, but in satiety, energy, and mood too. This range is backed by reputable organizations.

As a coach, I don’t advocate for cycling protein intake day-to-day. My goal is consistency — build the habit of hitting your higher-protein number to drive better results.

Protein intake: Different workouts, different goals?

General guideline:

• If you do strength training or long-distance cardio, but body composition isn’t a top goal → aim for the lower end of the range. This supports recovery, hormone balance, digestion, and overall strength.
• If your goal is to significantly increase strength or transform body composition (often while in a slight calorie deficit) → aim for the higher end of the range. Higher protein helps you stay full while losing fat and building/ preserving muscle.

Many people try a calorie deficit too aggressively, leaving them starved and under-nourished. If you hit your numbers right — especially protein + fiber — you can maintain a manageable deficit without feeling deprived.

As always: experiment, track your results, and adjust. Keep a journal of how your body responds weekly. Your physiology, lifestyle, and goals will all influence your unique number.

Timing: Before, during or after your workout?

This topic has a lot of debate. Here’s my practical view:

• Eat protein regularly throughout the day so you consistently hit your daily target.
• On a strength-training day: I prefer a small amount of protein + moderate carbs about an hour before the workout.
• After training (within 1–2 hours): I’d opt for a larger protein portion + moderate carbs.

Here’s why: Without proper fuel before training, performance often drops. Without proper refuel after training, you’re more likely to experience fatigue, brain-fog, irritability (yes — “hangry” is real). This strategy works for me — you’ll find your own rhythm, too.

There’s no definitive one-way. The key is listening to your body, tuning in to how you feel during and after workouts, and adjusting accordingly. This is your journey.

Optimal sources of protein for your diet

Omnivores: Lean animal proteins, fish, eggs, Greek yogurt, beans/legumes (yes even chickpea pasta), low-fat cheeses, quality whey protein.
Vegetarians: Beans/legumes, eggs, Greek yogurt, tofu, tempeh, quinoa, nuts/seeds, seitan, plant-based protein powders.
Vegans: Beans/legumes, tofu, tempeh, quinoa, nuts/seeds, seitan, vegan protein powder.

My top protein tips

1. “Protein first” mindset — Every time you build a meal, ask: What is my protein source? How much protein am I getting from it?
2. Simple upgrade strategy — If a meal has 3 oz chicken breast (≈ 21 g protein), try increasing to 4.5 oz. Small boosts add up.
3. Prioritize whole-food protein sources whenever possible. Sleep well. Recover properly. You’ll get more from your training.
4. Consistency > perfection. Hitting your protein target day in/day out is what drives real results.

💪 Ready to level up your protein game? Pair it with the right kind of training! Check out Strength vs. Power: Which Class Is Right for You? to find your perfect workout match.

🍴 Wondering what to eat before or after your workouts? Head to What to Eat Before Strength Training for smart, satisfying pre- and post-workout fuel tips that make every rep count.

Bottom line: Protein isn’t just for muscle-builders — it’s foundational for recovery, performance, and overall wellness. Dial in your intake, tune into your body, and show up consistently. Your workouts (and your energy levels) will thank you.

• 
  How to Make High Protein Comfort Food for Cozy Nights
  💪 TL;DR Long hours at a desk can leave your shoulders rounded, hips tight, and energy low. This 10-minute desk workout combines strength and mobility moves you can do right at your desk—no equipment required. Moves include seated twists, desk push-ups, chair dips, calf raises, and posture resets.
• 
  Winter Workout Plan: Strength & Metabolism Made Simple
  💪 TL;DR Long hours at a desk can leave your shoulders rounded, hips tight, and energy low. This 10-minute desk workout combines strength and mobility moves you can do right at your desk—no equipment required. Moves include seated twists, desk push-ups, chair dips, calf raises, and posture resets.
• 
  The New Era of Recovery: Why Rest Is a Wellness Practice
  🧠 TL;DR: Recovery for stress management isn’t laziness—it’s longevity. Stretching,… Read more: The New Era of Recovery: Why Rest Is a Wellness Practice