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When & how much protein we eat are KEY factors in maintaining and building strong muscles. Experts presented research on the power of protein for Nutrition Month 2025.  In this posting we translate the science to help support your health and muscle building whether it’s for daily living, healthy aging or sports performance. Read on for our out top tips and best sources of protein to help you optimize your nutrition and build stronger muscles!

WHEN: 

Spread out your protein intake evenly over three to four meals a day. To maximize your muscle strength, include protein rich foods at every meal. The biggest challenge for most Canadians is meeting their protein intake at breakfast so look for ways to pump up the protein in your morning meal. Athletes, remember get some protein into your body just before bedtime to ensure these muscle building nutrients are on board while you sleep!

HOW MUCH:

As dietitians, we love food and are passionate about its power. Protein intake recommendations for most people are to aim for 20-30 grams of protein at every meal.  Athletes may benefit from an extra protein boost before bedtime. (Note: A meal containing about 0.3 g protein/kg body mass,  eaten every 3 hours supports the greatest post-exercise muscle synthesis  after resistance exercise!)

TYPE:  Lean meats, poultry and eggs are good sources of protein and most people eat these foods regularly. However, you can branch out and include a variety of other healthy protein choices such as:

• fish and seafood a couple of times a week,
• soy by adding tofu or edamame beans  to your stir- fry, soups and stews
• legumes – beans, peas, lentils 
• nuts and seeds – hemp, chia
• dairy by drinking skim milk, eating Greek yogurt and cottage cheese

Check out some examples of protein in foods and choose foods from the table below to help increase protein in your diet. Have questions about protein intake? Leave a comment or contact us!