If you’re working hard to build muscle, you’ve probably heard it a hundred times: you need protein. But how much do you actually need, and when should you eat it? Is more always better? 

At Hideout Fitness, we believe in cutting through the noise and giving you straightforward advice that works. Let’s break down everything you need to know about protein and how it fuels your muscle-building journey.

Why Is Protein So Important for Muscle Gain?

Protein is the building block of muscle. When you work out—especially during strength training—you create tiny tears in your muscle fibers. Your body uses protein to repair these tears, making your muscles bigger and stronger in the process.

Without enough protein, your body can’t recover properly, slowing your progress, leaving you feeling sore, or even lead to muscle loss. Think of protein as the raw material your body needs to rebuild and grow after your workouts.

How Much Protein Do You Need?

How much protein you need depends on your goals, weight, and activity level. A common rule of thumb for muscle gain is:

• 0.8 to 1.2 grams of protein per pound of body weight per day.

For example, if you weigh 150 pounds, aim for 120 to 180 grams of protein daily. If you’re new to strength training or on a less intense program, the lower end of the range might work for you. If you’re hitting the gym hard and heavy, aim for the higher end.

When Should You Eat Protein?

Timing matters, but not as much as you might think. Focus on spreading your protein intake throughout the day to give your muscles a steady supply of amino acids. Here’s a simple breakdown:

• Before a workout: A small protein-packed snack can give your muscles the fuel they need.
• After a workout: A post-workout meal or shake with protein kickstarts recovery. Aim for 20-30 grams within 2 hours of exercising.
• Throughout the day: Balance your meals with protein at breakfast, lunch, and dinner.

What Are the Best Sources of Protein?

Not all proteins are created equal. Some are complete proteins, meaning they provide all nine essential amino acids your body needs. 

Here are some of the best options.

Animal-Based Proteins

• Chicken, turkey, lean beef
• Fish (like salmon, tuna, or cod)
• Eggs
• Dairy (Greek yogurt, cottage cheese, milk)
• Whey protein powder

Plant-Based Proteins

• Tofu, tempeh, edamame
• Lentils, chickpeas, black beans
• Quinoa
• Nuts and seeds (like almonds, chia seeds, or sunflower seeds)
• Pea or soy protein powder

Pro tip: If you’re vegan or vegetarian, combine plant proteins (like rice and beans) to ensure you get all essential amino acids.

Common Protein Myths, Debunked

• “More protein = faster gains.” Your body can only use so much protein at a time. Eating more than you need won’t magically build extra muscle. Instead, focus on consistency and quality.
• “You need a shake right after your workout.” While a protein shake is convenient, you don’t need it the second you put down the weights. A balanced meal within a couple of hours works just as well.
• “Carbs don’t matter.” While protein is crucial, carbs are your body’s primary energy source. Don’t neglect them—they’re key to muscle recovery and performance.

Tips to Make Protein Work for You

1. Track your intake: Use an app to make sure you’re hitting your daily protein goals.
2. Plan ahead: Prep high-protein meals and snacks so you never scramble to meet your goals.
3. Don’t forget variety: Eating the same chicken and rice every day gets boring fast. Mix it up with new recipes or try a different protein source each week.

At Hideout Fitness, Protein Is Part of the Plan

Building muscle takes more than just lifting weights. It’s about fueling your body with the proper nutrients—protein included. At Hideout Fitness, our personalized training programs include meal plans that align with your goals. Whether you’re bulking, cutting, or just starting out, we’ll make sure your protein intake is optimized for success.

Ready to take your training (and your meals) to the next level? Come visit us in Irvine or connect with us online. Let’s build that superhero physique, one protein-packed meal at a time.