You’re showing up to your workouts. You’re lifting weights, walking more, maybe even doing Pilates or resistance training. That’s all great for your body—but if you’re not eating enough protein, you’re missing a critical part of the muscle-building puzzle.
It turns out exercise isn’t what builds muscle—protein is. Exercise creates the demand; protein provides the supply.
Why Protein Matters (Even More Than You Think)
Every time you work out—especially when you strength train—you’re creating tiny tears in your muscle fibres. This process is called hypertrophy and it’s how we develop and grow muscles. But without enough protein in your diet to feed the healing and growth, that rebuilding process slows down or stalls completely.
You might still get fitter and feel stronger from exercising, but you could be leaving results—and resilience—on the table.
Bottom line: Protein is the raw material your body uses to build, maintain, and repair muscle. Without enough of it, you’re not getting the full benefit of your workouts.
How Much Protein Do You Really Need?
Here’s where it can get confusing, but we’re here to help. The current recommended daily allowance (RDA) for protein is just 0.8 grams per kilogram of body weight. That’s about 55 grams a day for a 150-pound person—enough to prevent a deficiency, but not nearly enough to support active muscles.
If you’re exercising regularly (especially if you’re lifting weights or doing high-intensity activity) or are in the other groups who require more than the recommended daily amount, research suggests you’ll need at least 1.2 to 2.0 grams of protein per kilogram of body weight to support muscle maintenance and growth.
That means a 150-pound person would need 82–136 grams per day. Don’t worry, we’ll show you what that looks like in food.
What Happens If You Don’t Get Enough?
If your workouts are on point but your protein intake is too low, here’s what might happen:
- Slower muscle gain (or even muscle loss, especially as you age)
- Longer recovery times and more soreness after workouts
- Higher risk of injury or overtraining
- Fatigue that doesn’t go away, even when you’re resting
And if you’re trying to lose weight? Skimping can make it harder to preserve muscle while shedding fat—leading to that frustrating “skinny fat” feeling where the scale moves, but your strength doesn’t.
Timing (and Type) Matters Too
Protein isn’t just a number—it’s also about timing. The best time to eat it? Spread it throughout the day, with 20–30 grams at each meal with a couple of snacks. Don’t save it all for dinner.
And after a workout? Aim to get some within 30–60 minutes to help your body kick off the repair process. This could be a simple smoothie with protein powder, Greek yogurt, a handful of almonds, or a small meal.
High-quality sources include:
- Eggs
- Chicken, fish, lean beef
- Greek yogurt and cottage cheese
- Lentils, beans, and tofu
- Nuts, seeds, and whole grains
- Protein powders (whey, pea, hemp) if needed
Plant protein is the new power move! Explore our plant-powered picks to make it easy to support your muscle, bone, and immune health.
Sample Daily Protein Power Plan
To get a sense of how to hit your targets, here’s a sample day designed for someone aiming for 100 grams a day—a solid goal for someone who weighs around 135–185 lbs. and exercises regularly.
Breakfast
- 2 eggs (12g)
- 1 slice whole grain toast with 1 tbsp peanut butter (7g)
- ½ cup Greek yogurt (plain, 2%) with berries (10g)
= 29 grams protein
Snack
- Protein shake (whey or plant-based, 1 scoop) with water or almond milk (20g)
= 20 grams protein
Lunch
- Grilled chicken breast (100g) on a quinoa salad (30g chicken + 6g quinoa)
- Veggies, olive oil, lemon
= 36 grams protein
Snack
- 1 string cheese or Babybel + 1 apple (6g)
= 6 grams protein
Dinner
- Baked salmon (100g) (22g)
- Roasted sweet potato, steamed broccoli
= 22 grams protein
Daily Total: 113 grams protein
You can mix and match ingredients depending on your preferences or dietary needs, but this gives you an idea of what balanced, protein-focused eating looks like.
Tracking Your Intake: There’s an App for That
If you’re serious about building muscle and optimizing your workouts, tracking your protein intake can be a game-changer. Fortunately, several mobile apps make it easy to log your meals and monitor your consumption throughout the day.
Here are some top-rated apps available in Canada that can help you stay on top of your goals.
1. MyFitnessPal
Best for: Comprehensive tracking and large food database
MyFitnessPal is a widely used app that offers an extensive database of over 14 million foods, including many Canadian brands and restaurant items. It allows you to log your meals, scan barcodes, and track your macronutrients, including protein. The app also integrates with various fitness trackers to provide a holistic view of your health.
Available on iOS and Android.
2. Cronometer
Best for: Detailed nutrient tracking and accuracy
Cronometer offers precise tracking of over 1 million verified foods, providing detailed insights into your protein intake and other nutrients. It’s particularly useful for those who want to monitor their micronutrient consumption alongside macronutrients.
Available on iOS and Android.
3. MacroFactor
Best for: Personalized macro tracking and coaching.
MacroFactor uses AI-driven algorithms to adjust your macronutrient targets based on your progress, making it ideal for those with specific muscle-building goals. The app offers a user-friendly interface and detailed analytics to help you stay on track.
Available on iOS and Android
4. Protein Pal
Best for: Simple protein tracking
If you’re looking for a straightforward app focused solely on protein intake, Protein Pal allows you to set daily protein goals and log your consumption easily. It’s perfect for those who want to keep things simple without the added complexity of full meal tracking.
Available on iOS
5. Lose It!
Best for: Visual food logging and community support.
Lose It! offers a unique “Snap It” feature that lets you log meals by taking photos, making it convenient for on-the-go tracking. The app also provides a supportive community and challenges to keep you motivated.
Available on iOS and Android
By incorporating one of these apps into your daily routine, you can take the guesswork out of meeting your protein needs to support muscle growth and recovery. Remember, consistency is key, and having the right tools at your fingertips can make all the difference.
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Tips for Using Protein Tracking Apps Effectively
1. Start by setting your protein goal.
Determine your protein goal and then, depending on your needs, multiply by 1.2 to 2.0 to set a realistic daily target in grams. The app may suggest macros for you, but you can customize this.
2. Log as you go.
Don’t wait until the end of the day. Enter your meals and snacks as you eat them—this helps you make adjustments in real-time.
3. Use the barcode scanner.
Most apps (especially MyFitnessPal and Lose It!) allow you to scan packaged foods for instant nutrition info. This makes tracking much easier and more accurate.
4. Pre-log meals or recipes.
If you eat the same breakfast or protein smoothie every day, save it as a meal in your app for one-click logging.
5. Keep an eye on portion sizes.
Apps are only as accurate as the data you give them. Use a food scale or measuring cups until you’re confident in estimating portions.
6. Review your trends.
Most apps show weekly averages. If you miss your protein target often, you’ll see it—and can course-correct early.
7. Don’t obsess—just be consistent.
Tracking should be a tool, not a stressor. Missing your protein target once in a while isn’t a problem. The goal is consistency over time.
Is Protein Hard to Overdo?
For most healthy adults, no. In fact, Canadians tend to under-consume protein, especially older adults and women. If you have kidney disease or another medical condition, check with your doctor before increasing protein, but for the general population, eating more —especially from whole food sources—is safe and beneficial.
If you’re putting in the effort to move your body and build strength, or if your doctor has told you that you need more protein in your diet, make sure you’re backing that up with enough high-quality sources. It’s not about chasing numbers—it’s about giving your body what it needs to reward your efforts.
Because developing a strong muscle base isn’t just for looks, it’s your metabolic engine, your injury shield, and your power source for aging well.
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The information provided on TheHealthInsider.ca is for educational purposes only and does not substitute for professional medical advice. TheHealthInsider.ca advises consulting a medical professional or healthcare provider when seeking medical advice, diagnoses, or treatment. To read about our editorial review process click here.
