Protein: You Can’t Build Strength Without Building Materials

You can train like a beast and still leave your recovery underfed.

People ask me about supplements, training splits, and the latest trick for building muscle. My first question is usually a lot less exciting:

How much protein are you eating?

Before we debate the fancy stuff, we need to handle the fundamentals.

Protein matters whether you’re pulling a heavy axle, working toward your first push-up, losing weight, or trying to stay strong enough to live independently as you age.

Let’s put some science behind your supper.

What does protein actually do?

Your body breaks protein into smaller pieces called amino acids. Think of them as building materials used to maintain and repair muscle and other tissues. They also help your body make enzymes, immune proteins, and other things that keep you functioning.

Resistance training gives your muscles a reason to adapt. Protein supplies materials needed to support that adaptation.

The workout starts the conversation. Your meals help you follow through.

The research supports it—but you still have to do the work

In a major review published in the British Journal of Sports Medicine, Morton and colleagues (2018) combined results from 49 studies involving 1,863 participants. Adding protein to resistance training produced modest additional gains in muscle size and strength, on average. Training itself remained the main driver of progress. [1]

A second review, Nunes and colleagues (2022), reached a similar conclusion: additional protein alongside resistance exercise produced small extra improvements in lean body mass and lower-body strength. [2]

A protein shake can support a solid training program. You still have to pick up the weights.

And if your diet already supplies enough protein, another scoop may add little to your results.

Why I coach approximately 1 gram per pound

If you’ve trained with me, you’ve probably heard me say it:

Aim for about 1 gram of protein per pound of body weight each day.

For a 180-pound lifter, that means approximately 180 grams of protein.

It’s a straightforward coaching target. It makes meal planning easier and provides a reasonable margin for supporting muscle growth and recovery.

But a good coach should explain the recommendation, including what the research actually says.

The International Society of Sports Nutrition’s 2017 position stand, written by Jäger and colleagues, recommends approximately 1.4–2.0 grams per kilogram daily for most healthy exercising adults. That works out to roughly 0.64–0.91 grams per pound. Many people can build muscle within that range. [3]

So where does my 1-gram-per-pound target fit?

Morton’s review estimated that additional gains in fat-free mass generally leveled off around 1.6 grams per kilogram, or approximately 0.73 grams per pound daily. However, there was uncertainty around that estimate. The upper end of its confidence interval reached approximately 2.2 grams per kilogram—about 1 gram per pound. The authors therefore suggested that higher intake as a prudent target for people seeking to maximize gains from resistance training. [1]

In plain English: the research gives us an estimated point where additional benefits flatten out, but that estimate isn’t exact. Choosing approximately 1 gram per pound provides a practical margin.

That does not prove everybody needs the higher amount. The longstanding bodybuilding rule also existed before this review; the paper helps support its use today.

One gram per pound is a practical coaching target, not a biological requirement for everybody.

A 200-pound lifter eating 160 grams hasn’t wasted the workout. Eating 200 grams doesn’t guarantee more muscle than 160 grams would provide.

My approach is to give you a clear target, help you build meals around it, and adjust based on your needs.

These examples are for healthy strength athletes. For someone carrying substantial excess body fat, I may use goal weight or another individualized calculation instead of automatically multiplying current body weight.

Your target should fit your health, training, goals, appetite, and total calorie needs.

Trying to lose fat? Protect the muscle you worked for

When calories come down, we want to preserve muscle while losing fat. Adequate protein and resistance training belong high on that priority list.

In a 2016 randomized trial by Longland and colleagues, young men ate approximately 40% fewer calories than their estimated needs while completing an intensive exercise program.

Over four weeks, those eating 2.4 grams of protein per kilogram daily gained more lean body mass and lost more fat than those eating 1.2 grams per kilogram. [4]

Before anybody turns that into a universal prescription, understand the limits: this was a short study in young men under demanding conditions. Lean body mass includes more than muscle. The findings don’t guarantee that everybody will build muscle while dieting aggressively, and they aren’t a reason to copy that calorie deficit.

When calories come down, keep protein and strength training on the priority list.

You worked hard to build that muscle. Give your body a reason—and the resources—to hold onto it.

Getting older makes this personal

At 53, I care about lifting heavy. I also care about staying capable.

Carrying groceries. Getting off the floor. Working. Serving my family. Having strength available when life calls for it.

A review by Phillips, Chevalier, and Leidy (2016) discussed how higher protein intakes may support muscle preservation and healthy aging. The authors identified approximately 1.2–1.6 grams per kilogram daily as a useful range for adult health. This was a research review, rather than a trial proving that one intake prevents muscle loss in everybody. [5]

That broader health range serves a different purpose from my higher coaching target for strength athletes. Your activity and goals matter.

Protein belongs alongside regular strength training in this conversation. Neither deserves to be neglected.

Build your meals around a protein source

You don’t need a kitchen that looks like a supplement warehouse.

Start with foods you enjoy and can afford:

• Eggs, Greek yogurt, and cottage cheese.
• Fish, poultry, and lean meat.
• Tofu, tempeh, beans, and lentils.
• A protein shake when convenience helps you meet your target.

Plant foods can contribute meaningfully. Include a variety and pay attention to how much protein your portions actually provide.

A shake can fill a gap, but your nutrition plan should still include a variety of nourishing foods.

Make the number work on your plate

The ISSN position stand suggests roughly 20–40 grams of high-quality protein per feeding, distributed across the day, while recognizing that serving size depends on factors such as body size and age. [3]

That isn’t a limit on how much protein your body can absorb. Larger athletes may need larger servings to reach their daily total.

For a 180-pound lifter aiming for 180 grams, one workable plan is:

• Breakfast: approximately 45 grams.
• Lunch: approximately 45 grams.
• Dinner: approximately 45 grams.
• Another meal or snack: approximately 45 grams.

That’s a planning example, not a mandatory eating schedule.

Start by checking what you actually eat. Build breakfast around a protein source. Plan lunch before hunger makes the decision. Make dinner pull its weight.

Consistency beats a perfect spreadsheet you never follow.

Keep the whole plate in view

Protein deserves attention. So do vegetables, fruit, fiber, carbohydrates, healthy fats, and enough total food to support your activity.

Hitting your protein target doesn’t make the rest of your nutrition irrelevant.

Build meals that support your training, digestion, health, and ability to stay consistent.

If you have kidney disease or have been prescribed a protein restriction, establish your target with your clinician or registered dietitian.

Strength is a responsibility

As a Christian, I want my training and nutrition to reflect gratitude for what God has entrusted to me.

First Corinthians 10:31 calls us to glorify God even in ordinary things like eating and drinking. That gives our daily choices a purpose deeper than a bigger arm or a better total.

Your protein intake does not determine your standing before God. Salvation is by grace alone through faith alone in Christ alone. Caring for our bodies is one way we can respond with thankful stewardship, according to our circumstances and ability.

So train with purpose. Put some thought into your plate. Build habits you can sustain.

Give your body the building materials. Put in the work. Give God the glory.

Soli Deo Gloria.