Protein and muscle: how much you need and when to eat

Protein is the building material for your tissues. Muscle, skin, enzymes, and a large part of the immune system are renewed every day. That is why the right question is not whether protein matters. It is how much you need, how to distribute it, and how training helps you use it.

Why you need protein even if you are not chasing muscle

The body is in constant renewal. In muscle, a small portion is synthesized and broken down each day. That dynamic is what allows adaptation: gaining muscle when you train or losing it when you stop moving.

Protein provides amino acids, the bricks for that renewal. When supply is low, the body can slow turnover. That can keep a short term balance, but it is not always optimal for health, strength, and aging.

0.8 grams per kilogram: a minimum, not the target

The classic reference of 0.8 grams of protein per kilogram of body weight is often presented as the requirement. It is better understood as a minimum.

It comes from methods that estimate nitrogen balance.
It describes a level that can prevent deficiency in controlled conditions.
It is not necessarily optimal for performance, muscle, or aging.

In practice, many people do better with higher intakes, especially if they strength train, diet for fat loss, or are older.

The game changer: muscle becomes more sensitive

One of the most useful ideas is that exercise makes muscle more sensitive to protein and food. That sensitivity does not last ten minutes. It can last many hours and even up to a couple of days.

That means the exact timing of protein right before or right after training often matters less than people think. Daily consistency, total intake, and the training stimulus matter more.

Anabolic resistance: activity is the medicine

With age, many people lose muscle and strength. Anabolic resistance is the term used for a reduced response to protein.

But there is a key point: a large part of that resistance is not inevitable. In many cases it is tied to lower physical activity. When you train, you restore sensitivity.

How much protein you need in practice

There is no perfect number for everyone, but there is a useful framework.

If you strength train

Aim for a moderate to higher range.
Adjust based on body size, appetite, and goals.

If you are losing fat

Higher protein often helps preserve muscle.
Keep strength training.

If you are older

Prioritize strength, power, and enough protein.
Spread protein across the day to improve response.

If you have kidney disease or other medical conditions, get medical guidance before increasing protein.

How to distribute protein without obsession

A single post workout shake is less important than having enough protein in your meals.

A simple structure

Two to four protein feedings per day.
A high quality protein source at each main meal.
Pair with fiber and vegetables for satiety.

This improves adherence and avoids pushing all protein into one late dinner.

Collagen: realistic expectations

Collagen is often discussed for joints, skin, and tendons. It may make sense as a supplement, partly due to its amino acid profile, but evidence varies by tissue and context.

What matters is not treating it as a replacement for training. Tendons, ligaments, and cartilage respond to mechanical loading and adapt.

If you want to test collagen, treat it as a measurable experiment:

Keep strength and mobility work.
Track pain and function for several weeks.
Do not change five variables at once.

What actually moves the needle

If I had to pick two priorities for most people:

Consistent strength training.
Enough protein, well distributed.

Everything else is fine tuning.

Practical steps for today

If protein is low, add one clear source at breakfast.
Schedule two strength sessions per week.
Use simple options: yogurt, eggs, legumes, fish.
Do not chase perfect timing. Chase repetition.

A simple daily example

A quick way to check your distribution is to look at your main meals.

Breakfast: plain yogurt with fruit and a small portion of nuts, or eggs with legumes.
Lunch: poultry, fish, or tofu with vegetables and a carbohydrate if you train.
Dinner: a similar protein source with vegetables and olive oil.

If you eat mostly plant based, combine sources to cover amino acids and prioritize legumes, soy, dairy if tolerated, and whole grains.

Common mistakes

Increasing protein without strength training and expecting big changes.
Eating very little protein all day and pushing it into a single late dinner.
Using shakes to cover a diet that lacks fiber and micronutrients.

Conclusion

Protein matters because the body renews itself and muscle adapts to use. The classic minimum is a starting point, not a destination. The most effective strategy is combining strength training with adequate, well distributed protein, taking advantage of the long sensitivity window exercise creates. Consistency first, details second.