Protein is having its moment in the popular press. Great. The problem is, most of the chat online is either gym-bro extremes or fear stories about kidneys. What you actually need is a simple framework you can use week in, week out.

Here’s the Battle Ready version, built from my two-part podcast chat with performance nutritionist Dr Jules Strauss.

1) The RDA is about surviving, not thriving

The recommended daily allowance (RDA) sits roughly around 0.8 to 1.0 g per kg of bodyweight per day for the general population. Jules’ key point was that this is a minimum, aimed at meeting basic needs, not “optimal performance, recovery, and healthspan”.

If you train regularly, the more useful range is typically higher.

2) Athletes usually need more: 1.5 to 2.0 g/kg

For endurance athletes, Jules described a typical target range of 1.5 to 2.0 g/kg/day, with older or masters athletes potentially nudging higher, in some cases even up to 2.5 g/kg/day, depending on goals and context.

3) Age matters because of anabolic resistance

As we age, we get less responsive to the muscle-building signal from protein. That’s anabolic resistance. Jules used a great analogy: it’s like a dimmer switch turned down, so you need a bigger dose to get the same response.

A practical example from the podcast: an older athlete may need around 40g protein to maximally stimulate muscle protein synthesis, whereas a younger athlete might only need 20g.

4) The biggest mistake: back-loading all your protein at dinner

A common UK pattern is small protein at lunch, almost none at breakfast, then a big hit at dinner. Jules sees this all the time.

If your target is 120 to 160g per day, you cannot wing it. Breakfast and lunch need to pull their weight.

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5) Plant vs animal: yes, there are differences, but don’t make it a religion

Animal proteins tend to be “complete” (full essential amino acid profile) and highly digestible. Plant proteins can be limited in one or two essential amino acids and are often less digestible, partly due to fibre content.

The key is not to argue about tribes. It’s to execute well. If you are plant-based, variety matters more, and Jules highlighted leucine as an important amino acid for triggering muscle growth, which can be less prevalent in many plant sources.

6) Is “more protein” always better? No

Your body does not store amino acids in a handy little protein cupboard. Excess amino acids get broken down and excreted, and the remaining “carbon skeleton” may be used for energy or converted to glucose.

Jules’ view was clear: in endurance sport, there are very few scenarios where someone needs to go far beyond about 2.5 g/kg/day.

Want to know get this right in practice?

7) Protein and fat loss: there’s truth, but it’s not magic

Fat loss is driven by an energy deficit, full stop. But protein helps because it’s the most satiating macronutrient, and it supports lean mass retention during a deficit.

Jules mentioned research showing that increasing protein from around 15% to 30% of intake can lead to a spontaneous calorie reduction of roughly 400 to 500 calories because people feel fuller.

Just don’t try to diet hard during a training camp. That’s a performance own-goal.

8) The “golden hour” is real-ish, but don’t panic

Your insulin sensitivity is increased after training, but Jules pointed out it can remain elevated for 24 to 48 hours.

So yes, a recovery feed in the 1 to 2 hours post-session can be beneficial, especially if you train again soon, but it’s not a 30-minute emergency.

Also, chocolate milk got a surprising nod as a solid recovery option because it provides protein, carbs, fluids, and electrolytes.

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Your Battle Ready protein checklist

1. Know your daily target (based on training load and age)
2. Protein at every meal (breakfast and lunch are the usual weak links)
3. Think protein first when planning meals and shopping
4. Keep it simple: have 5 to 7 go-to meals on rotation
5. Prep like an athlete: if you find hours for training, you can find an hour to set up the week

If you want to turn this into a proper Battle Ready system (not just good intentions), come and join the SWAT Inner Circle.

For £30/month you get year-round access to winter base plans, race-specific plans, and strength programmes, plus simple nutrition guidance that actually supports ageing well. That includes weekly 1-page podcast summaries (so you can apply the key points on protein, fuelling and recovery), a monthly live group coaching call on Zoom, and direct access to me by email. It’s built to help you train smarter, recover better, and protect your healthspan so you can keep doing this for years.

Thanks for being part of the tribe — I’m here to help you stay Battle Ready! ​ Simon