When you’re training to build muscle, what you do in the gym is only half of the equation. Proper protein intake, smart nutrition planning, and expert personal training support are essential for building lean muscle effectively. The other half happens outside the gym – and protein intake plays a huge role in whether your hard work actually pays off.
Protein: the building block of muscle growth
Resistance training creates small amounts of muscle damage. This is a good thing – it’s the signal your body needs to adapt and grow stronger. Protein provides the amino acids required to repair that damage and build new muscle tissue. If you’re not eating enough protein, your body simply doesn’t have the raw materials it needs to recover and grow, no matter how good your training programme is.
Supporting recovery, performance, and consistency
Adequate protein intake helps speed up recovery between sessions. This means less muscle soreness, better quality training sessions, and the ability to train consistently over time. Consistency is key for muscle growth, and consistently missing your protein target can slow progress and increase the risk of fatigue or injury.
Maximising muscle protein synthesis for lean muscle gains
Muscle growth occurs through a process called muscle protein synthesis. To maximise this process, your body needs a regular supply of high-quality protein throughout the day. Spreading protein intake evenly across meals – rather than relying on one large serving – helps keep muscle building switched on and supports lean mass gains.
Managing body composition while gaining muscle
Protein is also highly satiating, meaning it helps you feel fuller for longer. This can make it easier to manage calorie intake while still supporting muscle growth. For those aiming to gain lean muscle without excessive fat gain, hitting protein goals is especially important.
How much protein do you need to build muscle?
While individual needs vary, a common guideline for those training to gain muscle is around 1.6–2.2g of protein per kilogram of bodyweight per day. This should come from a mix of whole food sources such as lean meats, fish, eggs, dairy, legumes, and plant-based proteins, with supplements used only to top up when needed.
The takeaway
If your goal is to gain muscle, training hard is essential – but it won’t deliver results on its own. Consistently hitting your protein goals supports recovery, improves performance, and ensures your body can actually build the muscle you’re working for. Get your protein right, and you’ll get far more from every session you train.
Personal training and nutrition support in Brighton & Hove
If you’re training hard but unsure whether your nutrition is supporting your goals, this is where professional guidance can make a real difference. At Jason Isaacs Personal Training, I help clients combine effective training with realistic, sustainable nutrition strategies tailored to their lifestyle.
Whether your goal is to build muscle, lose fat, or improve overall fitness, I offer one-to-one and shared personal training sessions in Brighton & Hove, as well as online coaching and nutritional support.
Train smarter, fuel your body properly, and get results that last.
Get in touch today to book your first personal training session in Brighton & Hove, or to discuss online coaching options and tailored nutrition support to help you reach your goals.
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