Why This Oxford Personal Trainer Keeps Banging On About the Importance of Protein Intake
If you've trained with me or even just followed on social media for more than five minutes, you’ll have heard me talk about protein. A lot.
It probably sounds like I’m obsessed. But I promise there’s a very good reason why I keep banging on about it. Whether your goal is to lose body fat, build muscle, or simply stay strong and healthy as you age, protein plays a crucial role in helping you get there — and it’s something most people simply don’t get enough of.
Let me explain why protein is so important, especially for adults in their 30s, 40s, 50s and beyond — and how it can help you not only reach your goals, but stay there.
What Is Protein and Why Does It Matter?
Protein is one of the three macronutrients your body needs to function, alongside carbohydrates and fats. It's made up of amino acids, which are the building blocks of muscle, bone, skin, enzymes, and even your immune system.
Unlike carbs or fat, your body doesn’t have a big “storage tank” for protein — so you need to consume it consistently every day, ideally across your meals. Although the timing of your protein intake seems to matter less than just getting enough of it.
Without enough protein, your body starts breaking down its own muscle tissue, especially when you’re in a calorie deficit (ie. you’re trying to lose fat).
Protein for Fat Loss: Your Secret Weapon
When someone comes to me and says they want to lose weight, what they really mean is they want to lose fat and look leaner, healthier, and more toned.
Here’s where protein makes a massive difference.
When you’re in a calorie deficit, your body is using more energy than it’s taking in. That’s what causes fat loss. But without enough protein, your body may start breaking down muscle tissue as well as fat — which is the last thing you want.
Here’s what protein does for fat loss:
✅ Helps preserve muscle mass
Protein provides the amino acids your body needs to maintain muscle tissue, even when calories are low. This is critical for looking lean and feeling strong.
✅ Keeps you feeling fuller for longer
Protein is the most satiating macronutrient, meaning it keeps you full and satisfied. That’s a big help when you’re trying to eat fewer calories without constantly battling hunger.
What the research says: A 2012 study published in Obesity found that higher protein intake significantly increased feelings of fullness and reduced late-night snacking, making it easier to stick to a fat loss plan.
✅ Supports a healthy metabolism
Muscle is metabolically active tissue. The more lean mass you have, the more calories you burn at rest. Protein helps you keep (or even build) that muscle, meaning your body becomes more efficient at burning fat.
Protein for Muscle Gain and Maintenance
As we age — especially after 30 — we naturally start to lose muscle mass unless we do something about it. This process is called sarcopenia, and it becomes more noticeable in your 40s, 50s, and 60s.
The good news? You can fight it off with strength training (like the kind we do in my programmes) and — you guessed it — adequate protein.
🏋️♀️ You need protein to build muscle
When you lift weights you create tiny tears in your muscle fibres. Your body repairs and rebuilds those fibres stronger — but only if it has enough amino acids to do the job. That’s where dietary protein comes in.
🧬 You also need it to maintain muscle
Even if you’re not actively trying to build more muscle, getting enough protein ensures you maintain what you already have, especially during periods of stress, illness, or dieting.
What the research says: A 2018 study in the Journal of the International Society of Sports Nutrition recommended 1.6–2.2 grams of protein per kilogram of body weight per day for those aiming to maximise muscle gain. However, more recent research suggests that anything above 1 gram of protein per kilogram of bodyweight is a good place to start.
For most of my clients here in Oxford, that means somewhere between 100g and 150g of protein per day, depending on body weight, training load, and goals.
"But I Eat Chicken at Dinner!" – Why One High-Protein Meal Isn’t Enough
One of the most common things I hear is, “But I do eat protein – I have chicken/fish for dinner!”
That’s great — but if that’s your only proper serving of protein all day, you’re probably falling short of what your body needs.
If you’re aiming for 120g per day, it’s far easier to spread it out across 3–4 meals with 25–40g of protein each, than to force down a giant 80g serving at night and barely any earlier in the day.
This is one of the key habits I work on with clients: building protein into breakfast, lunch, snacks, and dinner. It can take a little planning at first, but it becomes second nature — and the benefits are huge.
Easy Ways to Increase Your Protein Intake
You don’t need to live off chicken and eggs (though both are great!). Here are some simple ways to boost your protein intake throughout the day:
Breakfast: Add 0% or 5% fat Greek yoghurt, protein powder, or eggs
Lunch: Include lean meat, tofu, cottage cheese, or beans
Snacks: Protein shakes, hard-boiled eggs, or edamame
Dinner: Prioritise a quality protein source like chicken, fish, beef, or legumes
If you’re not sure how to hit your target, this is exactly the kind of thing I help clients with. It’s not about perfection — it’s about consistent, smart habits that support your goals.
Protein Misconceptions (and Why They’re Wrong)
Let’s tackle a few myths I hear all the time:
❌ “Too much protein is bad for your kidneys”
This is an old myth that’s been thoroughly debunked. In healthy people, high protein diets do not harm kidney function. Unless you have pre-existing kidney disease, there’s no reason to worry.
What the research says: A 2016 study in Journal of Nutrition and Metabolism showed no negative effects of high-protein diets on kidney health in healthy individuals.
❌ “Protein will make me bulky”
No, it won’t. Building muscle — especially significant muscle — is a slow process and takes a LOT of work. Protein supports lean, toned muscle, not bulky physiques. Trust me, you won’t accidentally wake up looking like a bodybuilder.
❌ “I don’t need that much protein because I’m not a bodybuilder”
Even if you’re not chasing big muscles, protein is still essential for maintaining strength, supporting recovery, and staying healthy — especially as you get older. It’s not just for gym bros.
Final Thoughts: Why I Keep Banging On About Protein
I talk about protein so much because I’ve seen the difference it makes — over and over again. For my clients in Oxford and online, one of the biggest transformations happens not when they start training, but when they start eating enough protein consistently.
Suddenly:
Hunger becomes more manageable
Energy levels improve
Workouts feel stronger
Fat loss becomes easier
Muscle is better preserved
Results last longer
If you’re serious about getting stronger, leaner, and healthier — whether you’re 35, 45 or 60 — protein needs to be part of your daily routine.
Ready to take the guesswork out of your fitness and nutrition?
If you're ready to build strength, feel fitter, and finally feel in control of your body again — with a no-nonsense approach that fits around real life — then I’d love to help you.
👉 Click here to apply for coaching with me.
Let’s take the stress out of training and nutrition so you can get results that actually last.
