Ask ten different fitness influencers how much protein you should eat and you will get ten different answers — ranging from "as much as possible" to complex formulas involving body fat percentages. The reality is simpler, and the research is fairly clear.
The Research-Backed Range
For most people who exercise regularly, the evidence supports consuming between 1.6g and 2.2g of protein per kilogram of body weight per day. A 70kg person who trains 3–4 times a week should aim for roughly 112g–154g of protein daily. If you are in a calorie deficit (trying to lose fat), staying toward the higher end of this range helps preserve muscle mass.
The "1g per pound of bodyweight" Rule
You have probably heard this. It translates to roughly 2.2g per kg, which is at the top of the evidence-based range. It is not wrong, but it is also not magic — and going significantly above this range shows diminishing returns in muscle retention or growth. Beyond a certain point, excess protein is simply used for energy or stored.
Timing: Does It Matter?
Somewhat. Spreading your protein intake across 3–4 meals optimises muscle protein synthesis throughout the day. Consuming 20–40g of protein per meal appears to be near the upper limit that your muscles can use for growth at one time. Protein around your workout — within a few hours before or after — is beneficial, but the "anabolic window" is much wider than many people believe.
Practical Sources (Uganda Edition)
Eggs, chicken, beef, fish (Tilapia, Nile perch), beans, groundnuts, and dairy products like yoghurt and milk are all excellent protein sources that are widely available in Uganda. You do not need expensive supplements to hit your targets — whole food sources are preferable in any case.
If you want a personalised nutrition plan built around your goals and local food preferences, book a consultation with us at Sure Fit Wellness Club.