If you keep adding fuel to a car that already has a full tank, does it go any faster? Any further? No, it simply overflows. 

It’s the same with our bodies and protein. 

Once your protein needs are met for muscle repair, growth, and general body function, consuming extra protein won’t provide any additional benefit.

The point of diminishing returns for protein intake can vary from person to person depending on factors such as body size, weight, age, metabolism, and activity level, which all help determine how much is enough before protein stops being useful.

Likewise, the effectiveness of protein can depend on its source, such as plant-based or animal-based. Animal proteins, like fish, are complete proteins because they contain all nine essential amino acids. This means you may get more benefit from a smaller amount of animal protein before reaching the point of diminishing returns, compared to plant-based protein.

The thing with diets – and recommended daily amounts – is there’s never a one-size-fits-all solution. Everyone has unique needs based on their metabolism, lifestyle, and health conditions. 

And it’s no different with protein intake. 

Here, the recommended daily amount varies based on factors like age, activity level, and fitness goals.

If we’re talking about the average adult, the general guideline is 0.75g of protein per kilogram of body weight. So, a 70kg person would require around 52.5gg of protein per day.

If we’re looking at athletes, or people looking to build muscle, this amount may increase to 1.6g per kilogram of body weight, which would take your daily total up to 104g per day if you’re a 65kg female, and 128g per day if you’re an 80kg male. 

The key is to find out what works best for your body while ensuring you get enough of the right nutrients to stay healthy. It’s always worth adjusting and fine-tuning your intake depending on your goals and how your body responds.

Tuna isn’t just a good source of protein for anybody attempting to hit daily requirements, it’s an excellent source. 

A 100g serving of tinned tuna (in brine) typically contains 25g of protein – over half the recommended daily protein intake for many people. 

In addition to its high protein content, tuna is also low in fat and calories making it a lean protein, and therefore an ideal option for anyone looking to build muscle, lose weight, or maintain a lean physique. 

All this talk of recommended daily protein amounts can get a bit overwhelming.

At John West, of course we believe food should be healthy, but we also believe it should be fun, too?

Incorporating protein into your diet doesn’t have to be a daily chore, it can actually be an enjoyable, effortless experience, where ordinary meals are given a tasty tuna upgrade. 

How about this mouth-watering Halloumi Tuna Salad for lunch? Ready in less than 15 minutes, it’s packed with protein and bursting with flavour. 

And that’s just the tip of the taste iceberg. 

We have a whole host of recipes like this, ready to help turn everyday meals into exciting, protein-rich dishes. 

Understanding protein intake can be essential for improving health and performance, but it doesn’t have to be complicated. Adding the right amount of protein to your weekly meal plan can be simple and enjoyable – especially when you include tuna.

With its high protein content and low fat, tuna is an excellent choice for anyone looking to meet their daily requirements without sacrificing flavour. In fact, the British Association of Sport and Exercise Sciences (BASES) recommends that athletes prioritise whole-food protein sources like tuna, salmon, beef, and eggs, rather than relying on supplements.

When it comes to timing, BASES advises consuming protein within one to two hours of exercise to support muscle recovery. However, spreading high-quality protein intake throughout the day, particularly within 24 hours of training, also offers great benefits.
So, whether you’re a seasoned athlete or just trying to stay healthy, tuna is a tasty and convenient way to hit your protein goals.