Protein is one of the most talked-about nutrients in the world of fitness, health, and sports. However, it's also one of the most misunderstood. Is animal protein better than plant protein? Do a sedentary person and an athlete need the same amount? Does consuming more protein mean more muscle?
The reality is simpler (and more useful): the most important thing is to reach the amount of protein your body needs according to your level and type of physical activity , regardless of its source.
In this article we explain how much protein you need, how it varies depending on the type of training, and why the total amount is more relevant than whether it comes from animal or plant sources.
Why is protein so important?
- Protein performs essential functions in the body:
- Muscle building and repair
- Tissue maintenance (tendons, ligaments, skin)
- Production of enzymes and hormones
- Immune system support
- Injury prevention and recovery
When you train —especially strength or endurance— your body needs more protein to adapt to the effort .
How much protein does a person need?
Protein requirements depend primarily on:
- Level of physical activity
- Type of training
- Goal (health, performance, muscle gain, maintenance)
Below are general ranges based on scientific evidence:
🧍 Sedentary person or person with light activity
- 0.8 – 1 g of protein per kg of body weight
- Enough to maintain general health
Example:
70 kg person → 56–70 g of protein/day
🏃 Active person or someone who trains recreationally
- 1.2 – 1.6 g/kg
- Ideal for improving body composition and recovery
Example:
70 kg → 84–112 g/day
🏋️ Strength/Hypertrophy Training
- 1.6 – 2.2 g/kg
- It promotes muscle growth and maintenance
Example:
70 kg → 112–154 g/day
🚴 Endurance athletes (running, cycling, triathlon)
- 1.2 – 1.7 g/kg
- They're not looking for large muscle mass, but rather functional muscle.
Here it is key to understand something important:
👉 An endurance athlete doesn't need to increase much muscle mass , as increased body weight can negatively impact performance.
However, it does need enough protein to:
- Avoid injuries
- Maintain structural strength
- Facilitate recovery
- Support high training volumes
Animal protein vs. plant protein : Does it really matter?
There is a belief that animal protein is "better" than plant protein . But modern science is clear:
👉 The most important thing is to reach the total daily amount of protein , not so much its source.
What does matter:
- Consume enough total protein
- Vary the sources
- Ensure adequate intake of essential amino acids
Plant protein :
- Perfectly valid
- It may require combining sources (legumes + cereals, for example)
- It works just as well if the correct amount is reached.
Animal protein:
- More concentrated
- Complete amino acid profile
- Easier to reach the goal with less food
Conclusion:
It's not a war between animal and plant foods. Both work if used correctly. At Fitago, we believe in flexibility and long-term adherence, not nutritional dogma.
What happens if you don't consume enough protein?
Insufficient intake can lead to:
- Loss of muscle mass
- Poor recovery
- Increased risk of injury
- Fatigue
- Stagnation in performance
Especially in active people, falling short on protein is more harmful than "making a mistake" in the source .
The key: adapt your protein to your training
We don't all train the same way, and we don't all need the same amount of protein . Adjusting your intake according to your activity level is essential for:
- Performance
- Health
- Injury prevention
- Sustainable results
At Fitago , we are committed to a practical and personalized approach: eat enough, train well and maintain habits that you can sustain over time.
Quick summary
- ✔️ The amount of protein is more important than its source
- ✔️ Needs change depending on the type of training
- ✔️ Strength and endurance require different approaches
- ✔️ Plant-based protein is perfectly acceptable
- ✔️ Eating enough protein prevents injuries and improves recovery