How to Eat More Protein to Stay Strong and Keep Your Muscle

Eating 30–40g of protein per meal helps maintain and build muscle. Combine strength training with whole-food protein sources like fish, eggs, and meat for the best results. Avoid cheap shakes, balance your macros, and tailor your intake to your metabolic type for maximum gains.

Getting enough protein these days feels a bit like spinning plates while riding a unicycle—blindfolded. The science is constantly evolving, but one thing is clear: most people aren’t eating enough protein to maintain or build muscle.

Current research shows that around 30–40g of protein per meal is ideal for maintaining muscle mass. To put that into perspective, that’s roughly four eggs, before you’ve eaten anything else. No wonder people struggle!

But here’s the kicker:
If you’re not doing proper strength training, you will not build muscle—no matter how many eggs, steaks, or chicken breasts you inhale.

Protein + Strength Training = Muscle Gains

To gain real muscle—up to 30 lbs in a year if you’re training smart and consistently—you need:

A structured strength-training program
Enough high-quality protein daily
The right supplements for your body
Someone who actually knows how to guide you (hello )

You can’t out-protein a lazy workout routine. It’s like trying to grow a garden without watering it. Nice idea. Zero results.

Can You Overeat Protein?

Yes… and no. Your body is pretty clever—it’ll tell you when you’ve had enough food. But overeating certain types of protein can cause:

Stubborn fat gain (especially if you lean on cheap protein shakes)
Digestive issues
Gas so powerful it could clear a room
Skin problems
Bloating and sluggish bowels

So while protein is essential, balance is everything, especially when it comes to your metabolic type. Get it right and you’ll feel stronger, build muscle, and train better. Get it wrong and, well… enjoy the farts.

How to Eat More Protein to Stay Strong and Keep Your Muscle Keep Young

Why Protein Matters More as You Age

As the years roll on, your body becomes a little less eager to keep its muscle.

Women need more protein as hormones shift.
Men need more protein to counter natural muscle decline.
If you’re training hard? You need even more.

Protein is the building block of muscle, but hard training is the spark that tells your body to actually use that protein. One without the other = no gains.

Best Sources of High-Quality Protein

If it once had eyes, it’s usually a good protein source. (Not the catchiest saying, but it works.)

Fish
Eggs
Chicken
Lamb
Organ meats
Nuts
Pork
Seafood
Shellfish

Animal-based proteins tend to deliver more amino acids—your body’s preferred building materials for muscle growth.

How to Eat More Protein to Stay Strong and Keep Your Muscle Keep Young

Are Protein Shakes Any Good?

Here’s where I ruffle a few feathers.

Scott doesn’t recommend protein shakes.
Why?

They’re dried, processed powders that you have to “rehydrate”
Many are cheaply made
Often contain additives, fillers, and artificial ingredients
Can irritate the gut
Low in real vitamin and mineral content
Can cause bloating, gas, and skin issues

Whole foods simply win every time.

If you’re going to invest in your body, invest in real food—your muscles know the difference.

How to Eat More Protein to Stay Strong and Keep Your Muscle Keep Young

Want to Build Real Muscle in 2026?

If you’re serious about:

Building up to 30 lbs of real muscle in a year
Discovering your metabolic type
Eating the right protein for your body
Eliminating digestive issues
Training in a way that actually works
Getting expert-level support

Then it’s time we talk.

FAQ: Eating More Protein & Building Muscle

How much protein do I actually need each day?

Most people thrive on 1.6–2.2g of protein per kg of bodyweight. For many, that works out to around 30–40g per meal. Think: 4 eggs, a chicken breast, or a solid portion of fish.

Can I build muscle without eating enough protein?

Short answer: Nope.
Long answer: You can try—but it’ll be like building a house with no bricks. Your body needs protein to repair and grow muscle tissue after training.

Can I eat too much protein?

Yep, especially from cheap powders and shakes. Some people end up with bloating, skin issues, gas that could knock out a small village, or even store extra fat. Your body usually gives signals when it’s had enough—listen to them.

Do I need to lift weights to build muscle?

Yes.
Protein alone won’t magically build muscle. You need consistent strength training, good nutrition, adequate recovery, and a plan tailored to your body.

How much muscle can I realistically gain in one year?

With a good program, strong nutrition, proper assessments, and expert guidance, many clients can gain up to 30 lbs of real muscle in a year—especially beginners or those returning to training.

What’s the best type of protein to eat?

Whole foods win every time. Go for:

Fish
Eggs
Chicken
Lamb
Pork
Organ meats
Nuts
Seafood

If it once had eyes, it’s usually high-quality protein (don’t overthink that one).

Are protein shakes good or bad?

Scott isn’t a fan. Most shakes:

Are highly processed
Contain fillers and irritants
Cause bloating and bad skin
Are low in real nutrients
Taste like sweetened chalk

Get your protein from whole foods and your gut—and your muscles—will thank you.

Do women need more protein as they age?

Absolutely.
Hormonal changes mean women need more protein, not less, to maintain muscle, bone health, and metabolism. Men benefit from increased protein as they age too.

Will eating more protein help me lose weight?

Yes! Protein helps keep you full, stabilises blood sugar, reduces cravings, boosts metabolism, and preserves muscle during weight loss.

What’s the best way to know how much protein my body needs?

Book a metabolic assessment. Once you understand your body type, digestion, lifestyle, and training needs, you can fine-tune your nutrition for maximum results.

Can Scott help me build muscle and improve my nutrition?

Absolutely. If you want expert coaching, metabolic typing, a custom training plan, and support to build your strongest body ever—Scott is your man.

Scott’s Experience

Scott has decades of experience as a personal trainer, strength coach, and corrective exercise specialist. He designs bespoke training plans, metabolic profiles, nutrition strategies, and advanced lifestyle coaching to help clients become their strongest, healthiest selves.

Here are some of Scott blogs.

How to Contact Scott

Ready to get strong, build muscle, and finally understand how to fuel your body?

Call: 07352316943
Email: activebryant@gmail.com
Website: www.activebryantsystems.com

Let’s make 2026 the year you build the strongest body of your life.