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How Much Protein Per Day?

 learn what dosage of protein your body needs

Acommon question you may ask yourself is ‘how much protein per day do I need to take?’. Getting the right protein dosage is an important part of caring for your body alongside your workout. Exercise and recovery come hand in hand, so for you gym-goers and athletes, you need to know your protein dosage. 

Table of Contents

  • What Protein Dosage Do You Need?
  • Calculating Protein Intake
  • Increase Your Protein Dosage with EXALT
  • Benefits of Protein
  • How Protein Aids Recovery
  • 10 Sources of Protein

What Protein Dosage Do You Need?

How much protein you need per day depends on how active your lifestyle is. Those who are constantly on the go, train, and workout regularly will need more than others. Protein plays a core role in muscle function, repair and growth, as well as contributes to your bones and skin health. Whether you obtain it through your food, via protein powder, or fresh protein smoothies, you need to intake optimal amounts of protein to build muscle, based on your individual athletic need.

learn how your protein intake helps you recovery from a workout

According to the British Heart Foundation, most adults will require around 0.75g of protein per kilo of body weight per day. This is on average, 45g for a female, and 55g for a male.

Calculating Protein Intake

You can use a protein intake calculator to know how much protein per day your body needs. How much protein you need per day depends on your age, sex, height, weight, and activity level.

The more protein you intake doesn't necessarily mean you will generate more muscle. If you consume more protein than you need, your body will break the excess amino acids down.

Benefits of Protein 

The benefits of protein can be experienced once you know how much protein per day is required for your lifestyle. Whether a gym-goer, home athlete, or you enjoy a casual jog.  Starting your day with a high protein breakfast can encourage you to up your protein dosage and help you see these benefits:

  • Aid recovery after exercise
  • Reducing muscle loss
  • Weight management
  • Reducing risk of protein deficiency
  • Keeps you fuller for longer

Seeing these benefits is important to maintain your healthy lifestyle. Especially if you are training towards a fitness goal or hitting the gym regularly, you might need more protein than you think. To experience the advantages of protein, you need to meet the required protein dosage for your age, sex, and activity level.

How Protein Aids Recovery

Your daily protein intake affects your post-workout recovery. Not getting enough protein per day could leave you with low levels, which can have detrimental effects on your health and performance. You need to know how much protein per day to build muscle, to ensure you intake the required protein dosage to aid recovery.

Protein aids recovery by helping to repair and rebuild your muscles after exercise. Supplementing protein after exercise is most effective during the ‘anabolic window’ which is when muscle protein synthesis is stimulated for around three hours. Therefore, once you’ve finished your workout, consuming a protein shake can help provide you with how much protein you need per day. 

Increase Your Protein Dosage with EXALT

With EXALT, you can intake the protein you need per day with our range of fresh smoothies and protein blends. Thanks to our great-tasting recipes, you can enjoy a healthy drink packed with raw, unpasteurised nutritious ingredients.

Choose organic whey protein to source your protein per day. Our whey protein has been designed by experts to release protein slowly over 7 hours. Made with a blend from organic whey, egg white, and micellar casein, to provide plentiful amino acids for the short and long term. 

use EXALT protein drinks to increase your protein intake per day

For those following a plant-based diet, our vegan protein powder uses pea and pumpkin protein. That way, no one misses out on supplementing how much protein they need per day. Without compromising on flavour, our vanilla and cacao blends provide you with the 9 ‘essential’ amino acids which cannot be synthesised by the body. 

10 Sources of Protein

You can source the essential protein you need per day from your diet, as well as through our meal replacement drinks. 

There are different sources of protein: 

  • Complete proteins, which contain all of the 9 essential amino acids your body needs. 
  • Incomplete proteins, which lack one or more of those 9 essential amino acids. 

5 sources of complete proteins include:
- Meat
- Poultry
- Fish
- Eggs
- Dairy

Sources of incomplete proteins include:
- Fruits
- Vegetables
- Grains
- Nuts
- Seeds

Including a varied amount of all of these sources is important to maintain balanced nutritional intake. While those who reduce their intake of animal products may struggle to intake all their complete proteins, that’s where our vegan smoothies containing plant-based protein powder can help.

Why Choose EXALT?

At EXALT, we specialise in great-tasting drinks which care for your health, combined with sustainability. We use recycled packaging and a zero emissions delivery service in London. Choose from pre-workout supplements to prepare for the gym in the best way, to juice cleanses made from cold-pressed juices for a refreshing sip.


(1) Witard OC, Jackman SR, Kies AK, Jeukendrup AE, Tipton KD. Effect of increased dietary protein on tolerance to intensified training. Med Sci Sports Exerc. 2011;43:598–607.

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