Protein is a vital nutrient for anyone looking to improve fitness, especially when it comes to strength, muscle growth, and body composition. Whether you're new to fitness, an experienced powerlifter or CrossFitter, or a bodybuilder focused on gaining size, understanding how protein works—and setting the right goals for your intake—can make a huge difference in reaching your fitness potential.
Protein is made up of amino acids, which are the "building blocks" your body uses to repair and build muscle tissue. When you work out you create small tears in your muscle fibers. Protein helps repair these fibers, making them stronger and, in some cases, larger. This process of breakdown and repair is essential for muscle growth and improved strength.
Protein also plays a key role in maintaining a healthy metabolism and can help with weight management by increasing satiety (the feeling of fullness), which can reduce the likelihood of overeating. Whether your goal is to lose fat, gain muscle, or improve strength, having the right amount of protein is critical to supporting these objectives.
Below, we’ve outlined protein goals for three different fitness paths.
If you're new to CrossFit (or any fitness program for that matter) and looking to lose body fat while building muscle, protein can help in two main ways: it supports muscle growth while keeping you feeling full, making it easier to stick to a calorie deficit (eating fewer calories than you burn). For those looking to get leaner, a general protein intake goal is about 0.8 to 1 gram of protein per pound of body weight.
For example, if you weigh 150 pounds, aim for 120-150 grams of protein daily. Combining this with regular training and a balanced diet can help you build lean muscle, boost your metabolism, and reduce body fat over time.
Tip: Spread your protein intake throughout the day, aiming to include a good source of protein (like chicken, fish, eggs, tofu, or Greek yogurt) with each meal to support recovery and muscle growth.
If you're an experienced athlete with a focus on building strength, you'll likely need a slightly higher protein intake to support muscle recovery and growth from intense training. When lifting heavy weights regularly, your muscles undergo greater wear and tear, which requires more protein for effective repair and adaptation.
For athletes in this category, a good goal is around 1 to 1.2 grams of protein per pound of body weight. For someone who weighs 180 pounds, this would translate to about 180-216 grams of protein each day. Powerlifters often eat more calories in general to support strength gains, so it’s essential to maintain this level of protein as part of a balanced, nutrient-rich diet.
Tip: Include a mix of both animal and plant-based protein sources for variety. Lean meats, fish, eggs, and legumes are all excellent choices. And don’t forget to prioritize protein right after workouts—within 30-60 minutes—to optimize muscle repair.
If you're a bodybuilder focused on increasing size and muscle mass, protein becomes even more critical, as you are likely aiming for hypertrophy (muscle growth). This involves training at high intensities with high volume, which places substantial demands on your muscles. A target of 1.2 to 1.5 grams of protein per pound of body weight is recommended to support muscle growth effectively. So, if you weigh 200 pounds, aim for around 240-300 grams of protein per day.
This level of protein, combined with a calorie surplus (eating more calories than you burn), will support the intense training and recovery needed to add muscle size.
Tip: Consuming protein throughout the day is crucial to ensure you have a steady supply of amino acids. Many bodybuilders aim for five to six smaller meals per day, each with a high-quality protein source like lean meat, eggs, dairy, or plant-based options like tofu, tempeh, and legumes. Including a casein protein source before bed (like Greek yogurt or cottage cheese) can also provide a slow-release protein for overnight muscle recovery.
Regardless of your fitness goals, quality matters when it comes to protein. Lean meats (chicken, turkey), fish, eggs, dairy, and plant-based proteins like lentils, beans, and nuts are all excellent sources. For those on the go, protein shakes can be a convenient option to help you meet your daily needs, just watch out for unnecessary ingredients and excessive added sugar.
Protein is an essential tool for anyone on a fitness journey, from beginners to advanced athletes. By understanding how protein supports your body and tailoring your intake to your goals, you’ll be setting yourself up for success in CrossFit, powerlifting, bodybuilding, or wherever your fitness journey takes you.
