Healthy Hundred

Imagine you’re pushing the final 20 minutes of that half marathon that you’ve been training for months for. You’ve focused on endurance and strength, but you feel something is missing. Your recovery has seemed slow, and everything seems on a plateau.

Enter the game-changer: protein. Recent studies suggest that consuming as much as 1.6g of protein per kilogram of body weight daily can dramatically improve muscle recovery, strength, and as a result performance improves.

This isn’t just for elite athletes—it seems to apply to anyone aiming to build lean muscle and maintain metabolic health. People start to feel stronger and more energised. The science is based on how protein aids muscle repair and regeneration, especially after physical activity. Upping your protein intake to this level gives your body the building blocks it needs to synthesise new muscle fibres faster than the rate of muscle breakdown.

So, what’s stopping you? Start adding lean proteins— chicken, fish, or plant-based options—into every meal. Start hitting that 1.6g/kg target and see how your energy, recovery, and overall health start to improve.