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Not getting enough protein in your diet can have real consequences — from lower energy and stronger cravings to slower recovery after training. If you’re strength training with Fittle (or planning to), protein isn’t optional; it’s what allows your body to adapt to the work you’re doing. Beyond supporting muscle growth, protein helps you feel steady, strong, and focused day to day. This post explains how much protein you need and how to build it into your meals in a practical way.
Protein plays a central role in how your body responds to strength training. When you lift weights or use resistance equipment, you create tiny stresses in your muscle fibres. Your body repairs these stresses through a process called muscle protein synthesis, which relies on the amino acids that come from protein in your diet.
But protein does more than just help muscles grow. It:
Supports energy levels throughout the day
Helps regulate appetite and cravings
Plays a role in metabolic health and recovery after workouts
Without enough protein, your training adaptations slow down — meaning slower progress, longer recovery times, and less consistent results.
Research suggests that around 30g of protein per meal is a powerful target for adults who want to optimise training and recovery. Hitting this amount helps activate key fullness hormones such as GLP-1, PYY, and CCK, which play a role in appetite control and energy regulation. Just as importantly for training, it provides enough amino acids in one sitting to trigger muscle protein synthesis — the process that repairs and builds muscle after strength sessions.
Breaking your protein intake into balanced portions across your meals ensures your body has a steady supply of building blocks to support ongoing recovery and performance.
Adapting your eating pattern doesn’t need to be complicated. You don’t have to overhaul your diet overnight — small, consistent improvements make a measurable difference.
Start by adding just 5–10g of extra protein per meal. Simple ways to do this include:
A boiled egg with breakfast or on a salad
A spoonful of pumpkin seeds or chopped nuts on yoghurt or oats
A serving of Greek yoghurt or cottage cheese with fruit
A protein-rich smoothie earlier in the day
Adding tuna or chicken to sandwiches and wraps
These small shifts help you edge closer to the 30g target in a way that feels manageable and sustainable.
When your protein intake supports your strength training, everything works better together. You’ll notice that:
Recovery improves, so you can train more consistently
Strength builds more reliably, because your body has what it needs to adapt
Energy feels steadier, both during Fittle workouts and in everyday life
Eating well becomes part of your training rhythm — not a separate chore. As protein becomes a normal part of your meals, you’ll feel stronger and more capable of pushing your boundaries in your workouts.
The takeaway? Aim for roughly 30g of protein per meal to support strength training and recovery. Start small by adding 5–10g extra where you can, and build from there. When your protein habits support your training, you’ll see better recovery, steadier energy, and more consistent progress over time.
About Fittle
Fittle is a UK-based premium home-fitness brand creating beautifully designed strength equipment for people who want gym-quality training at home. Fittle products are stocked in Selfridges and used in Soho House guest rooms and private homes across the UK.
