Why protein matters more.
Most people eat less protein than they think, and feel the cost in lost muscle, slow recovery and constant hunger. Here is why it matters, and how much you actually need.
Protein has a reputation as a gym thing, something for people chasing big muscles. The truth is broader and more important: protein is the nutrient that protects your body as you age, keeps you full, and lets you recover from everything you do, in and out of the gym.
It does more than build muscle
Yes, protein builds and repairs muscle. But after about 40, we naturally lose muscle each year unless we actively protect it, a process called sarcopenia. Enough protein, paired with strength training, is the single most effective way to hold onto strength, balance and independence as you get older.
It also keeps you fuller for longer, which makes fat loss far easier, and it gives your body the raw material to repair tissue, support your immune system, and bounce back from hard days.
How much do you actually need?
A good target for active adults is roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. For a 70kg person that is about 110 to 150g. The exact number matters less than consistency: most people simply do not get enough, especially at breakfast.
- Spread it out. Aim for 25 to 40g per meal rather than one big hit at dinner.
- Anchor every meal. Eggs, chicken, fish, tofu, Greek yoghurt, legumes.
- Start at breakfast. The meal most people under-eat protein at.
If you change one thing about how you eat this year, make it more protein at breakfast. Everything else gets easier.
Make it easy
The hardest part is convenience. That is exactly why Coach House, our nutrition partner next door to Sukhonthasawat, builds high-protein, macro-balanced plates so members can hit their numbers without thinking about it.
And if you want your nutrition coached alongside your training, your Coach Gym coach will build it into your plan, with monthly InBody tracking so you can see it working.
Get your nutrition coached
