A Weightlifter Guide to Protein & Gains
Are you new to lifting? Or are you an experienced lifter struggling to get gains? Well that was me. I have been lifting for around 4 years now, and I had a very sobering conversation with a nutritionist, she said and I quote “You are not eating enough protein to maintain your lifestyle, if you keep going down this route your body will breakdown and you will get muscle strains” (I literally had 2 muscle strains) I was also just struggling to get gains, and I couldn’t figure out why, I felt like I had plateaued with my lifts. However, the issue was that I was not getting enough protein. Personally, I am a vegetarian and have been so since I was 13 and I am 22 now. I didn’t realize the culprit was my protein intake. I want to take you guys through some beginner protein habits and hacks, if you are already lifting and have neglected protein or want to get into it.
Why Protein Matters for Weightlifters
Protein is made up of amino acids, the building blocks of muscle. When you lift weights, you're essentially creating tiny tears in your muscle fibers. Protein helps repair these tears, allowing muscles to rebuild and grow back stronger.
A sufficient protein intake also:
Boosts recovery: Protein helps to repair muscle tissue and reduces soreness after intense workouts.
Increases muscle mass: Consuming enough protein supports muscle growth (hypertrophy) when paired with strength training.
Supports fat loss: High-protein diets help preserve lean muscle mass while losing fat, as muscle burns more calories at rest.
Improves performance: Proper protein intake can help with endurance, strength, and overall lifting ability.
About 0.8 G of Protein Per lb
Even though the consensus is about a pound for pound, how much you weigh to how much protein you should be eating, it’s alright if you’re not going exactly your weight in protein, so you leave room for the days where you may accidentally go over your protein goal. To gauge how much protein you should be getting in a day, you need to look at how much you weigh. For me, I weight 155, so I try to get in at least 110-140 grams of protein a day. It’s also important that you don’t go over and have too much protein, as that could be bad for your liver and kidneys.
Timing Your Protein Intake
While the total amount of protein you consume throughout the day is most important, when you eat it can also make a difference in maximizing muscle growth and recovery. Here are some timing tips:
Spread it out: Aim to distribute your protein intake evenly across 3-4 meals or snacks. This helps ensure a steady supply of amino acids to your muscles.
Post-workout: Consuming protein within 30-60 minutes after your workout is critical for muscle recovery. A protein shake with a fast-digesting protein like whey is a popular option at this time.
Pre-bed: Having a slow-digesting protein (like casein) before bed can provide your muscles with a steady stream of amino acids overnight, which can support muscle repair and growth.
Protein Sources: What to Eat
When it comes to meeting your protein needs, variety is key. You can get protein from both animal and plant sources. Here are some top options:
Animal-Based Proteins:
Chicken breast, turkey
Lean beef or steak
Fish (salmon, tuna, cod)
Eggs (whole eggs or egg whites)
Dairy (milk, Greek yogurt, cottage cheese)
Whey protein powder (fast-digesting, ideal for post-workout)
Plant-Based Proteins:
Lentils, chickpeas, beans
Tofu, tempeh
Edamame
Quinoa, farro, and other whole grains
Nuts and seeds (almonds, chia seeds, pumpkin seeds)
Plant-based protein powders (pea protein, brown rice protein)
Supplementing with Protein Powders
While it's always best to prioritize whole foods, protein powders can be a convenient way to meet your daily needs, especially post-workout. Here are a few types, and I am leaving links to my favorite protein products, which I do earn a commission for if you choose to buy:
Whey Protein: Fast-digesting, great for post-workout recovery. My personal favorite is Ghost
Casein Protein: Slow-digesting, ideal for a nighttime protein source.
Plant-Based Proteins: A good option for vegetarians or vegans; look for blends of pea, rice, and hemp protein for a complete amino acid profile.
To Conclude
Protein is very important!! It is essential for muscle recovery, and so you don’t damage your body (like I was). One thing I think is also vital to this, is knowing that you need to use this protein intake towards lifting or else it can just become fat if you are also in a caloric surplus and not lifting along with your high protein diet. I am not a licensed professional; I’m just a girl who has a lot of experience and wanted to share some of my pro tips and mistakes with you. Anywho! I believe in you! Don’t make the same mistakes that I did. Protein will make or break your gains, and progress. Even if your goal is to lose weight, protein is the one thing that helps you remain satiated throughout the day. So be well! Take care of yourself! I am always here cheering you on!
