Why Protein Matters (And No, You're Not Eating Enough)

"I'm eating loads of protein!"

That's what everyone says when they start at TAP Training Club.

Then they track their food for three days and discover they're getting 45g when they need 120g.

Here's why protein matters and why almost everyone is under-eating it.

What Protein Actually Does

Protein is the building block of literally everything important in your body:

• Muscle tissue (building and repairing)

• Enzymes (running all your body's chemical reactions)

• Hormones (regulating metabolism, mood, everything)

• Immune system (fighting illness)

• Hair, skin, nails (growing and maintaining)

Without adequate protein, your body cannibalises itself breaking down muscle to get the amino acids it needs.

Why You Need More Protein When Training

You're breaking down muscle tissue during training. Whether you're lifting weights or running, you're creating micro-damage that needs repair.

You're in a calorie deficit (probably). When you eat less than maintenance, your body is tempted to use muscle for fuel. High protein protects against this.

Protein keeps you full. It's the most satiating macronutrient. Higher protein = less hungry = easier to stick to your calorie target.

Protein has a higher thermic effect. Your body burns more calories digesting protein than carbs or fat. It's a small advantage, but it adds up.

Your TAP Training Club Protein Target

Most clients are prescribed:

• Women: 100-140g protein per day

• Men: 140-200g protein per day

This is roughly 1.6-2.2g per kilogram of bodyweight for people who train regularly.

"But that's so much!"

No, that's optimal. The RDA (recommended daily allowance) is set for sedentary people trying not to get sick. You're trying to build muscle, lose fat, and perform well. Different goal, different target.

10 High-Protein Foods You Should Be Eating

Here's your shopping list with protein content:

1. Chicken breast (cooked, 100g): 31g protein Boring but effective. Season it properly and it's fine.

2. Greek yogurt (170g pot, 0% fat): 15-20g protein Perfect breakfast or snack. Add berries and you're set.

3. Eggs (large egg): 6g protein Three-egg omelette = 18g protein. Easy breakfast.

4. Salmon (cooked, 100g): 25g protein Plus omega-3s for recovery and health.

5. Lean beef mince (5% fat, cooked, 100g): 27g protein Great for batch cooking bolognese, chili, meatballs.

6. Cottage cheese (100g): 11g protein Surprisingly versatile. Sweet or savory.

7. Protein powder (1 scoop, ~30g): 20-25g protein Not a replacement for food, but useful for hitting targets.

8. Tuna (tinned in water, 100g): 24g protein Cheap, convenient, shelf-stable.

9. Prawns (cooked, 100g): 24g protein Low calorie, high protein, cooks in minutes.

10. Lentils (cooked, 100g): 9g protein Best plant-based option. Combine with other sources for complete amino acids.

How to Hit Your Protein Target Every Day

Breakfast: Greek yogurt with berries, or 3-egg omelette = 18-20g

Lunch: Chicken salad or tuna sandwich = 30-35g

Dinner: Salmon with vegetables and rice = 35-40g

Snacks: Protein shake or cottage cheese = 20-25g

Total: 103-120g protein

See? Not impossible. Just requires planning.

The "I'm Vegetarian" Question

Yes, you can hit protein targets on a vegetarian diet. It's harder, but doable.

Focus on:

• Greek yogurt and cottage cheese

• Eggs

• Tofu and tempeh (100g tofu = 8g protein)

• Edamame beans

• Lentils, chickpeas, black beans

• Protein powder (pea or soy protein)

• Quorn (if you eat it)

You'll need to be more intentional, but it's absolutely achievable.

Why "Close Enough" Isn't Close Enough with Protein

With calories, being within 100-200 of your target is fine.

With protein, you need to actually hit the number.

Why?

Because protein is a threshold, not a range.

Below ~1.6g/kg bodyweight, you're compromising muscle retention in a deficit.

Above it, you're protected.

Getting 80g when you need 120g isn't "close enough" - it's 40g short of the threshold that preserves your muscle.

The Bottom Line

Protein isn't optional. It's the foundation of your nutrition.

Hit your protein target first, every single day. Then fit carbs and fats around it.

If you're only going to track one thing, track protein.

Want help actually hitting your protein targets? Join TAP Training Club: Learn More