Pilates Fitness Friday: Protein for Training

Protein sources sit on a wooden board with eggs, salmon and lean meat.

Protein helps your body repair tissue after training. Your needs change with age and how hard you work. Strength sessions drive the highest demand. Cardio still needs support because it breaks tissue down, only less aggressively. Spread protein across your meals, aim for steady portions and pick sources that fit your diet. Plant options work well when you mix them. Older adults often need a little more to keep muscle responding. Adjust intake when your training drops so you avoid taking in more than you use.

Protein supports repair after training. Your intake changes with your workload and age.

Strength training

• Aim for 1.6 to 2.2 g protein per kg bodyweight per day.

• Older adults benefit from the higher end of this range because muscle protein synthesis slows with age.

Cardiovascular work

• Aim for 1.2 to 1.6 g protein per kg bodyweight per day.

• Endurance work increases tissue breakdown so recovery needs support.

General workouts & Pilates

• Aim for 1.2 to 1.8 g protein per kg bodyweight per day.

• Higher intensity sessions sit toward the upper end.

How to split intake

• Target 20 to 30 g protein in each meal.

• Spread intake through the day for steady support.

• Add a protein source after training for repair.

Protein types

• Animal sources include eggs, fish, dairy and lean meats.

• Vegan sources include tofu, tempeh, seitan, beans, lentils and quinoa.

• Vegetarian options include all vegan sources plus eggs and dairy.

• Mixing plant sources improves amino acid balance.

Options for vegans and vegetarians

• Tofu stir fry with rice.

• Lentil soup with wholegrain bread.

• Greek yoghurt alternative with nuts and berries.

• Oat bowl with soy or pea protein blend.

Checkpoints

• Track total protein through the day.

• Keep meals balanced with fibre and healthy fats.

• Adjust intake during harder training periods.

Too much protein

High intake increases strain on the kidneys in people with kidney issues. Excess intake also adds calories. Large servings raise bloating risk.

When training slows

Your body needs less protein when workload drops. Muscle protein synthesis slows. Extra intake becomes stored energy. Reduce intake toward the lower end of the ranges in this blog during lighter weeks.

How to adjust

Track your weekly pattern.

Match portions to your workload.

Aim for steady meals with 20 to 25 g protein per meal.Increase again when strength or cardiovascular work rises.