“Bro, You Gotta Get Your Protein In”
You hear it all the time in the gym. It’s the first piece of advice anyone gives you when you say you want to build muscle. And it’s true: protein is the king of muscle-building nutrients. But the real question is, how much is enough?
You see bodybuilders chugging multiple protein shakes a day, and you wonder if you need to be doing the same. Does a regular guy in his 30s trying to get in shape really need that much? The misinformation out there can lead to you wasting money on supplements you don’t need, or even worse, not eating enough to see any real results from your hard work in the gym.
I’m here to give you a simple, science-backed answer. I’m going to give you a clear, actionable protein target for men over 30 who are serious about muscle building. And I’ll show you how the 12reps app can make it easy to track your protein intake.
Why Protein is Your Most Important Macro
Protein isn’t just for muscle. It’s essential for your hormones, enzymes, and immune system. But for our purposes today, we’re focusing on its role as the raw material for muscle repair and growth.
Here’s how it works in simple terms. When you do strength training, you create tiny micro-tears in your muscles. This is a good thing! It’s the signal to your body to rebuild the muscle bigger and stronger than before. Protein provides the amino acids—the building blocks—to do that rebuilding. This process is called Muscle Protein Synthesis (MPS). [2]
As we get older, our bodies can become slightly less efficient at using protein. This is why hitting your optimal protein target is even more crucial in your 30s than it was in your 20s. You need to give your body all the help it can get.
The Magic Number: Your Daily Protein Target
So, what’s the magic number? Based on the latest scientific evidence, the recommendation for active men who want to build muscle is 1.6 to 2.2 grams of protein per kilogram of bodyweight (or about 0.7 to 1.0 grams per pound). [1]
Here’s a simple table to make it easy for you:
Body Weight | Daily Protein Goal (grams) |
150 lbs (68 kg) | 105 – 150 g |
180 lbs (82 kg) | 126 – 180 g |
210 lbs (95 kg) | 147 – 210 g |
It’s also important to spread your protein intake out throughout the day. I recommend aiming for 3-5 meals, with 30-40g of protein in each meal. This helps to keep MPS elevated and gives your muscles a constant supply of the building blocks they need.
How to Hit Your Protein Goal Without Breaking the Bank
Now, you might be thinking that sounds like a lot of protein. But it’s easier to hit than you think, and you don’t need to spend a fortune on supplements. Here are some common, affordable protein sources:
- Chicken Breast (100g): ~30g protein
• Can of Tuna: ~25-30g protein
• 4 Large Eggs: ~24g protein
• Greek Yogurt (1 cup): ~20g protein
• Lentils (1 cup, cooked): ~18g protein [3]
What about whey protein? I’m a big fan of whey protein, but I see it as a convenient and cost-effective tool, not a necessity. It’s a great way to get a quick and easy 25-30g of protein, especially after a workout, but you can absolutely hit your protein target with whole foods alone.
Keeping track of all this can feel like a full-time job. That’s why the 12reps app includes a simple nutrition tracker. Download the 12reps app to log your meals and ensure you’re fueling your body for optimal growth.
The Foundation of Your Fitness Journey
So, there you have it. The key takeaway is to aim for 1.6-2.2g of protein per kg of bodyweight, spread throughout the day. Prioritise whole foods, and use supplements as a convenient tool if you need them.
Protein is the foundation of your fitness journey. By giving your body the fuel it needs, you are guaranteeing that your hard work in the gym pays off.
Ready to pair your perfect workout with the perfect nutrition plan? Start your free trial of the 12reps app now.
References
- [1] Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … & Smith-Ryan, A. E. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 1-25. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
- [2] Mamerow, M. M., Mettler, J. A., English, K. L., Casperson, S. L., Arentson-Lantz, E., Sheffield-Moore, M., … & Paddon-Jones, D. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. The Journal of nutrition, 144(6), 876-880. https://www.sciencedirect.com/science/article/pii/S0022316622009087
- [3] Harvard T.H. Chan School of Public Health. (2023, December 1). High-protein foods: The best protein sources to include in a healthy diet. https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet
