Protein is a crucial component in the recovery process, especially for people rebuilding after alcohol use, substance use, long periods of stress, poor appetite, under-eating or inconsistent nutrition (Jeynes & Gibson, 2017).

It is one of the core essential macronutrients in the diet, responsible for the structure of body tissue and organs, while also playing a role in muscle repair, hunger regulation, neurotransmitter production, cellular repair and preventing malnutrition (Healthdirect Australia, n.d.; Jeynes & Gibson, 2017).

Getting optimal protein intake can be difficult, so understanding dietary sources and having a quality protein powder on hand can be beneficial.

In this article, I’ll go through why protein matters in recovery, how much you should be aiming for, where to source it from, and what to look for when comparing protein powders by protein per serve and value per serve.

Protein Intake: What To Know

• Protein is one of the core essential macronutrients in the diet, responsible for body tissue, organs, muscle repair, enzymes, hormones and neurotransmitter production.
• Protein intake can support recovery by helping with hunger regulation, cravings, muscle maintenance, repair, and the risk of malnutrition.
• As a general rule of thumb, aim for around 1.2-1.8 grams of protein per kilogram of body weight per day, depending on body size, activity level and goals (Australian Institute of Sport, n.d.; Examine, 2023).
• This is a general snapshot and does not include varying levels of exercise, pregnancy, medical conditions or specific fitness goals.
• Food should come first, but a quality protein powder can be useful when appetite is low, meals are rushed, or daily protein targets are hard to reach.

Why Is Protein Important for Recovery?

Protein is made up of amino acids, which are the building blocks for many structures and processes in the body (Healthdirect Australia, n.d.).

Without adequate protein intake, we can see impacts across a few core areas that matter during recovery, these areas include (but not limited to):

Craving and appetite regulation

Protein plays a role in regulating hunger and supporting fullness after meals (Leidy, 2014). This is important because cravings are not always just a willpower problem. They can also be influenced by inconsistent meals, low protein intake, poor sleep, stress and blood sugar swings.

Including protein with meals can make the day feel steadier, especially when it is paired with fibre-rich carbohydrates, vegetables and healthy fats.

Muscle mass

Protein provides amino acids needed for muscle repair and growth (Australian Institute of Sport, n.d.; Healthdirect Australia, n.d.). Weight loss, muscle loss and poor body composition can become concerns when someone has been through long periods of poor nutrition, heavy alcohol use, substance use, stress or under-eating (Jeynes & Gibson, 2017).

In recovery, this is not always about building muscle in a gym sense. Sometimes it is simply about rebuilding strength, appetite and consistency. The more muscle mass, the more mitochondrial density we have, which also supports our ability to burn fat and lose weight.

Mood and energy

We need protein, or more specifically, amino acids, for synthesising neurotransmitters. These play a critical role in areas associated with mood, motivation, energy and focus (Tomkins & Sellers, 2001).

This does not mean low mood or cravings can be diagnosed as a protein deficiency. Brain chemistry is much more complex than that, and there are a load of other micronutrients to also consider.

But we do still need to be aware that adequate protein is still a nutritional foundation worth getting right, especially if you are underconsuming.

Cellular repair

Alcohol and substance use, high exercise, poor diet or just chronic stress can place stress on vital organs, digestion, nutrient intake and normal metabolic processes (Jeynes & Gibson, 2017; Zakhari, 2006). Consuming adequate protein helps provide the raw materials your body uses for repair and maintenance (Healthdirect Australia, n.d.).

Protein is not the whole picture, but it is a pretty big deal when we are talking about supporting the basic physiology of the body.

Malnutrition

Poor nutrient intake is one of the common factors that can affect people, especially individuals going through substance abuse or alcohol recovery (Cowan & Devine, 2008; Jeynes & Gibson, 2017). Protein intake can be affected by low appetite, skipped meals, reliance on convenience foods, digestive symptoms or simply not planning meals around protein.

Although there are many key nutrients to consider, protein is one of the big, foundational ones. There’s a reason why it’s called a macronutrient!

Basically, we need protein to function properly, which makes it an important part of exercise recovery too.

How Much Protein Should I Consume?

Optimal protein intake depends on your weight, goal and level of physical activity.

As a general rule of thumb, you should be aiming for around:

1.2-1.8 grams of protein per kilogram of body weight per day (Australian Institute of Sport, n.d.; Examine, 2023).

For example:

If your goal weight is 85 kg, you should be aiming for around 102-153 g of protein daily.

Keep in mind this is a general snapshot and does not include varying levels of exercise, pregnancy, medical conditions or specific fitness goals.

If you want a more specific estimate, the Examine Protein Intake Calculator can be useful (Examine, n.d.). If your health context is more complex, I suggest getting individual guidance rather than guessing.

Consuming the right amount of protein per day can better support the physiological processes involved in repair, recovery and normal function.

Where Should I Source My Protein From?

Dietary sources of protein should always be top of mind. Diet first, supplemental sources second.

When planning meals, start with the protein source first, then build the rest of the meal around it with vegetables, carbohydrates and healthy fats.

A simple visual guide is to aim for one palm-sized serve of protein at a main meal. For most people, that is roughly 100-150 g of cooked meat, chicken or fish. Depending on the food, this often gives around 25-40 g of protein.

These numbers are approximate, but they are useful when you are trying to make meals practical. The food categories are based on Australian protein food guidance from Eat for Health and Healthdirect, while the gram estimates are drawn from Australian food composition guidance, Queensland Health protein handouts, and typical nutrition panels (Eat for Health, n.d.; Healthdirect Australia, n.d.; Queensland Health, n.d.). Exact amounts vary by brand, cut, cooking method and serving size.

• Meat, chicken or turkey: 100-150 g cooked, or roughly one palm-sized serve, usually gives around 25-40 g protein.
• Fish or seafood: 100-150 g cooked fish, or one palm-sized serve, usually gives around 22-35 g protein. A small tin of tuna or salmon can give roughly 18-25 g protein, depending on the tin size.
• Eggs: one large egg gives around 6-7 g protein. Two eggs gives around 12-14 g, while three eggs gives around 18-21 g. For many people, two eggs on their own is not a huge protein meal, so adding Greek yoghurt, cottage cheese, smoked salmon, beans or an extra egg can help.
• Greek yoghurt: 200 g usually gives around 18-22 g protein, depending on the brand.
• Cottage cheese: 200 g can give around 24-28 g protein, depending on the brand.
• Milk or soy milk: 250 ml usually gives around 8-9 g protein.
• Tofu: 170 g, which is a common standard serve, can give around 18-22 g protein, depending on firmness and brand.
• Tempeh: 100 g often gives around 18-20 g protein.
• Legumes: one cup of cooked lentils, chickpeas or beans usually gives around 14-18 g protein. This is great, but remember legumes also contain carbohydrates and fibre, so you may need a generous serve.
• Nuts and seeds: 30 g, or a small handful, usually gives around 5-7 g protein. They are useful, but I would treat them as supporting protein rather than the main protein source.
• Quinoa or rice: one cup cooked quinoa may give around 8 g protein, while rice is lower. These can contribute, but they should not be your main protein source if you are trying to hit a higher target.
• Protein powder: one scoop usually gives around 20-30 g protein, depending on the product.

The main point is simple: make protein obvious in the meal. If you cannot clearly identify the protein source, the meal may not contain enough.

For example, three eggs sounds like a lot, but it may only give around 18-21 g protein. If your target is 130-150 g per day, that breakfast may still need something extra, such as Greek yoghurt, cottage cheese, smoked salmon, a protein smoothie, or a higher-protein lunch and dinner.

If you eat legumes and they tend to bother your gut, soaking them before cooking may help some people tolerate them better.

Should You Use Protein Powder?

It is also a good idea to have a quality protein powder on hand, especially if you struggle to hit your daily protein targets through food alone.

Protein powder should not replace a good diet, but it can be useful when:

• Appetite is low.
• Breakfast is rushed.
• You need a quick snack between meals.
• Training or recovery demands are higher.
• You want to increase the protein content of yoghurt, oats, smoothies or baking.

Whey protein is a common option because it is convenient, usually high in protein per serve, and easy to mix into smoothies, yoghurt or oats. Whey protein isolate can be useful if you want something a little lower in calories, while blended whey products can feel creamier and more filling.

Having a good protein powder on hand can make life much easier. It can be mixed into snacks such as yoghurt, added into smoothies, or used in cooking to elevate the protein content of baked goods.

How To Compare Protein Powder Value Per Serve

When choosing a protein powder, do not only look at the front label or the size of the tub.

Compare:

• Protein per serve: how many grams of protein you actually get in one serving.
• Serving size: a larger scoop may look better, but may not be better value.
• Calories per serve: useful if you are comparing whey blends, isolates or mass-gainer-style products.
• Serves per tub: this affects real cost.
• Cost per serve: divide the tub price by the number of serves.
• Cost per gram of protein: divide the cost per serve by the grams of protein per serve.
• Ingredient quality: look for a formula that suits your digestion, taste and goals.

Here is a simple example.

At first, protein powder B looks cheaper because the tub costs less. But once you compare the number of serves and the protein per serve, it is actually more expensive per gram of protein.

This is where protein per serving matters, especially in a world where protein pricing is skyrocketing! A cheaper tub is not always cheaper if it gives you less protein per scoop, fewer serves, more calories than you need, or more filler ingredients.

A quality whey protein with a higher protein-per-serve ratio may work out better value, even if the upfront price is higher.

Simple Ways To Use Protein Powder

Increasing protein intake through protein powder supplementation does not need to be complicated. Although sometimes, I feel it gets complicated when you can make some very simple recipes or combinations.

Here are a few simple options. Please note that they are generalised. If you would like some more personalised recommendations, please reach out.

Protein smoothie

Blend one scoop of protein powder with milk or soy milk, banana, berries and a spoon of peanut butter or oats. This is a good option if breakfast is rushed or appetite is low.

Greek yoghurt protein bowl

Mix half a scoop of protein powder into Greek yoghurt, then add berries, nuts, seeds or a little muesli. This can easily become a 30-40 g protein meal depending on the yoghurt and powder.

Protein oats

Cook oats with milk, then stir through protein powder after cooking. Add banana, berries, cinnamon or peanut butter. Do not boil the protein powder too hard or it can go grainy.

High-protein iced coffee

Blend or shake protein powder with milk, ice and coffee. This works well as a quick morning option, especially if you are someone who normally just has coffee and skips food.

Protein chia pudding

Mix protein powder with milk, chia seeds and yoghurt, then leave it in the fridge overnight. Add berries or banana in the morning.

Simple protein balls

Mix protein powder with oats, peanut butter, honey and a little milk until it binds. Roll into balls and keep them in the fridge.

Protein pancakes

Add protein powder to a pancake mix with eggs and milk. Keep the recipe simple and avoid adding too much powder, otherwise the texture can become dry.

If protein powder helps you avoid skipping breakfast, under-eating during the day or relying on low-protein snacks, it can be such a beneficial tool, so utilise it!

A Simple Protein Intake Example

To provide even greater context of protein intake, here’s an example scenario of how it could fit into someones training style and routine.

Let us say someone is 85kg, training 3-4 times per week, trying to lose some body weight, and is generally healthy.

For this person, a practical target might sit around 1.6-1.8 g/kg/day (Australian Institute of Sport, n.d.; Examine, 2023).

That works out to:

85 kg x 1.6-1.8 g = 136-153 g protein per day.

To keep it simple, they might aim for roughly 145 g protein per day.

A day could look like this:

• Breakfast: 35 g protein – three eggs plus Greek yoghurt, or protein oats made with milk and one scoop of protein powder.
• Lunch: 40 g protein – chicken, beef, tuna, salmon or tofu bowl with rice or potatoes and vegetables.
• Snack: 25 g protein – protein shake, cottage cheese, Greek yoghurt bowl, or tinned tuna on rice cakes.
• Dinner: 40-45 g protein – palm-sized serve of meat, fish, chicken, turkey, tofu or tempeh with vegetables and carbohydrates.

That gives roughly 140-145 g of protein across the day.

Please note we are not discussing other macros too, so this is very generalised and if you need tailored support, reach out or consult with your preferred health practitioner.

This is much easier than trying to eat one massive protein-heavy dinner. It also helps avoid the common pattern of having very little protein at breakfast, a moderate lunch, then trying to catch up at night.

If the same person was not training much, or was not trying to maintain muscle during weight loss, the target might be lower. If they were training heavily, dieting aggressively, older, recovering from injury, or trying to build muscle, the target might be higher.

This is why body weight, training volume, age and goal all matter.

The Takeaway

Protein is important for recovery as it plays a key role in regulating hunger, reducing cravings, building and maintaining muscle, synthesising neurotransmitters, repairing cellular damage and preventing malnutrition.

Optimal protein intake varies based on weight and physical activity, but a practical starting point is around 1.2-1.8 g/kg/day (Australian Institute of Sport, n.d.; Examine, 2023). For an 85 kg person, that works out to roughly 102-153 g protein per day.

Start with food first. Build meals around meat, seafood, eggs, dairy, legumes, soy, nuts, seeds and grains where appropriate. Then use protein powder as a practical add-on if it helps you reach your target.

Getting the correct amount of protein is not about being extreme. It is about supporting the physiological processes needed for recovery, repair and normal function.

If you are unsure how much protein you need, or you are rebuilding your nutrition after stress, alcohol reduction, poor appetite or inconsistent eating, Stephen can help you create a practical food-first plan that fits your body and routine.

Frequently Asked Questions

How much protein should I eat per day?

A useful general range is 1.2-1.8 grams per kilogram of body weight per day (Australian Institute of Sport, n.d.; Examine, 2023). For an 85 kg person, that equals roughly 102-153 g of protein per day. Individual needs can vary too, this is general advice.

Is protein powder necessary during recovery?

No. Protein powder is not essential, but it can be helpful if you struggle to meet your protein target through food, have low appetite, or need a quick and convenient option. Don’t let the cost put you off too, if you crunch your numbers right, the cost per value is still quite low compared to buying real food (although we should still be prioritising this first).

What are the best protein sources?

Good protein sources include meat, poultry, seafood, eggs, dairy, legumes, tofu, tempeh, nuts, seeds and some grains such as quinoa (Eat for Health, n.d.; Healthdirect Australia, n.d.).

Can increasing protein intake help with cravings?

Protein-rich meals can help with fullness and appetite regulation, which may reduce some food cravings (Leidy, 2014). Cravings can have many causes, so protein is one foundation rather than a complete solution.

How do I know if a protein powder is good value?

Check the protein per serve, serves per tub, cost per serve, calories per serve and ingredient quality. A cheaper tub is not always better value if it provides less protein per serving.

Can I get enough protein intake without animal foods?

Yes, but it usually takes more planning. Include a variety of legumes, tofu, tempeh, soy milk, nuts, seeds, quinoa and other plant protein sources across the day. I generally don’t recommend going full plant-based, unless you need this for medical reasons.

References

• Australian Institute of Sport. (n.d.). Protein. https://www.ais.gov.au/nutrition/factsheets/basics/protein
• Cowan, J., & Devine, C. (2008). Food, eating, and weight concerns of men in recovery from substance addiction. Appetite, 50(1), 33-42. https://doi.org/10.1016/j.appet.2007.05.006
• Eat for Health. (n.d.). Lean meat and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans. https://www.eatforhealth.gov.au/food-essentials/five-food-groups/lean-meat-and-poultry-fish-eggs-tofu-nuts-and-seeds-and
• Examine. (n.d.). Protein Intake Calculator. https://examine.com/protein-intake-calculator/
• Examine. (2023). Optimal Protein Intake Guide. https://examine.com/guides/protein-intake/
• Healthdirect Australia. (n.d.). Protein. https://www.healthdirect.gov.au/protein
• Jeynes, K. D., & Gibson, E. L. (2017). The importance of nutrition in aiding recovery from substance use disorders: A review. Drug and Alcohol Dependence, 179, 229-239. https://doi.org/10.1016/j.drugalcdep.2017.07.006
• Leidy, H. J. (2014). Increased dietary protein as a dietary strategy to prevent and/or treat obesity. Missouri Medicine, 111(1), 54-58. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179508/
• Queensland Health. (n.d.). Getting the right amount of protein. https://www.health.qld.gov.au/__data/assets/pdf_file/0020/148421/renal_protein.pdf
• Tomkins, D. M., & Sellers, E. M. (2001). Addiction and the brain: the role of neurotransmitters in the cause and treatment of drug dependence. CMAJ, 164(6), 817-821. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC80880/
• Zakhari, S. (2006). Overview: how is alcohol metabolized by the body? Alcohol Research & Health, 29(4), 245-254. https://pubmed.ncbi.nlm.nih.gov/17718403/