Body · Nutrition basics
Protein — why it matters
The short version
Protein provides amino acids your body uses all over — including to repair and build muscle.
If you resistance train, it's worth paying attention to how much you get across the day.
The full version
What protein does
Protein in food is broken down into amino acids. Your body uses them for loads of jobs — building and repairing tissue like muscle, skin and connective tissue, and making enzymes and other compounds.
Why lifters care
Muscle is constantly being broken down and rebuilt. Resistance training plus enough protein tips that balance towards building and repair. People who train often benefit from more protein than minimum recommendations, and total daily intake matters most.
Where it comes from
Meat, fish, eggs, dairy, soy, tofu, tempeh, legumes, seitan, protein powder and plenty of other foods. Plant-based diets can absolutely provide enough protein — mixing different sources across the day makes it easier.
What actually matters
Include a decent protein source in most meals, using foods you actually like. The Macro Calculator gives you a rough daily range; Build a Meal helps you put it on a plate.
“Protein matters. Chicken isn't mandatory.”
Key takeaways
- 01Protein supplies amino acids for repair and growth
- 02Total daily intake matters most
- 03Plenty of plant sources work
- 04Powder is optional
Related
RELATEDView sources
Sources are being reviewed and will be added here. We'd rather list nothing than list something we haven't checked.