We'll say it again: getting enough protein isn't just about building muscle. It's about creating a routine that works for your lifestyle and can be repeated consistently over time.
Where many people come unstuck is relying on one meal to do all the heavy lifting. Breakfast might be nothing more than a coffee and a piece of toast. Lunch is often rushed between meetings. By the time dinner rolls around, it's the first meal of the day that contains a meaningful amount of protein.
The challenge is that if you're aiming for 100-140 grams of protein per day, trying to fit most of that into a single meal is neither practical nor particularly enjoyable. A much simpler approach is to spread your protein intake across the day1,2.
Think about protein across your entire day.
Rather than focusing on one "perfect" meal, it can be helpful to think about how protein fits into your overall daily routine.
Someone aiming for around 120 grams of protein per day might structure their day like this:
☀️ Breakfast
Smoothie with Whey Protein or Greek yoghurt, or eggs on wholegrain toast (~25-30g)
🥗 Lunch
Rice bowl, pasta dish or salad with lean meat, fish, tofu or another high-protein whole food (~30g)
💪 After training or mid-afternoon
Protein shake or another convenient complete protein source (~25-30g)
🍽️ Dinner
A balanced meal built around a quality protein source such as lean meat, fish, or legumes (~30g)
The exact numbers don't matter as much as the principle. By spreading protein throughout the day, you're less likely to find yourself trying to "catch up" in the evening 3,4.
Consistency beats perfection.
Life doesn't always go to plan. There will be mornings when you're running late, afternoons when meetings run over, and days when cooking simply isn't an option. That's where convenience can play an important role.
Having access to high-quality protein options doesn't mean replacing whole foods. It means having practical tools available when life gets busy. A protein smoothie for breakfast, a shake after training, or a simple high-protein snack can help bridge the gap between what you planned to eat and what actually happens on a busy day.
This is one of the reasons we developed a protein range that includes Whey Protein Isolate, Plant Protein, Beef Protein and Collagen Peptides. Different products suit different situations, giving you more ways to build protein into your day without overcomplicating your nutrition.
If you're looking for practical ways to increase your protein intake, we've also put together some simple protein recipes that make hitting your daily target easier.
At the end of the day, the people who achieve long-term results are rarely the ones following the perfect plan. They're usually the ones following a plan they can realistically stick to.
Protein is no different.
References:
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition. 2017.
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018.
- Mamerow MM, Mettler JA, English KL, et al. Dietary protein distribution positively influences 24-hour muscle protein synthesis in healthy adults. The Journal of Nutrition. 2014.
- Moore DR, Areta JL, Coffey VG, et al. Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males. Nutrition & Metabolism. 2012.
