Affinity Health, a leading provider of high-quality health cover, suggests the best sources of protein, addresses common myths, and explains why protein matters for building and maintaining muscle.

Building muscle isn’t just about lifting weights; it’s about giving your body the right fuel to grow stronger. At the centre of this process is protein, the nutrient your muscles rely on to repair, recover, and get bigger after every workout. Yet, with so much conflicting advice out there, many people wonder: how much protein do I really need?

“Protein is the cornerstone of building and repairing muscle. Without the right amount, your training won’t give you the results you want,” says Murray Hewlett, CEO of Affinity Health.

“Getting the balance right is about more than just eating more meat or shakes; it’s about understanding your body’s needs and making smarter choices.”

Daily Protein Requirements

The amount of protein you need depends on several factors, including age, gender, activity level, and fitness goals.

• For the average inactive adult, around 0.8g of protein per kilogram of body weight per day.
• For individuals engaging in regular strength training, a daily intake of 1.2 to 2g per kilogram of body weight is widely recommended.

For example, a person weighing 70 kilograms may need between 84 and 140 grams of protein daily to support muscle growth and recovery.

Timing Matters

It’s not just about how much protein you consume, but also when. Distributing protein intake evenly across meals and snacks helps the body absorb and use it more effectively. Many fitness experts recommend aiming for 20–30 grams of protein per meal.

Consuming protein after a workout is especially beneficial, as the body is primed to use nutrients for muscle repair and growth during this window. Consuming a protein-rich snack or shake within 30–60 minutes of exercise can aid in recovery.

Best Sources of Protein

Protein can come from both animal and plant sources.

• Animal-based: chicken, fish, eggs, dairy, lean beef—all contain all essential amino acids.
• Plant-based: beans, lentils, tofu, quinoa, nuts, seeds—when combined, they provide complete protein.

Approximate protein values:

• Chicken breast: 30g per 100g
• Eggs: 6g per egg
• Greek yoghurt: 10g per 100g
• Lentils: 9g per 100g cooked
• Quinoa: 4g per 100g cooked
• Almonds: 6g per handful

Common Myths about Protein

• “More protein equals more muscle.” Not true, as without training, excess protein won’t build muscle.
• “Protein damages kidneys.” Research indicates that kidney stress is only a concern for individuals with pre-existing kidney disease.
• “Vegans can’t get enough protein.” With careful planning, plant proteins are effective for strength and performance.

Balancing Protein with Other Nutrients

While protein is crucial, balance matters. Carbohydrates fuel workouts, while healthy fats support hormones and joint health. A diet too heavily skewed towards protein can leave you sluggish and under-fuelled.

The Role of Lifestyle and Consistency

Building muscle requires more than protein. Consistent resistance training, quality sleep, hydration, and stress management all play vital roles. Protein works best when part of a structured routine and a healthy lifestyle.

Conclusion

Protein is vital for muscle growth, repair, and overall well-being. While exact needs differ, most active adults benefit from higher protein intake than the general recommendation, alongside a balanced diet and exercise. Affinity Health helps you stay on top of diet and lifestyle with benefits including 24/7 telehealth GP consultations, unlimited visits to Medical Society centres, and access to a nationwide network of healthcare providers.

About Affinity Health

Affinity Health is South Africa’s leading health cover provider, offering you a range of options at affordable rates, including access to the widest national provider network. We understand the importance of having medical insurance that meets your needs, budget, and lifestyle. Our healthcare products are designed to protect you and your family when it matters the most. We strive to give our clients peace of mind and the highest standard of service. For more information, follow us on Facebook, Twitter, and Instagram.