Protein is a grocery problem first
This sits next to the nutrition hub. It is not medical advice. Kidney disease, eating disorders, or a clinician’s instructions override any table on the internet.
What that looks like on a UK plate
| Food (typical UK shop) | Protein (approx) |
|---|---|
| 200g 0% Greek yogurt | 20g |
| 2 eggs | 14g |
| 1 tin tuna in spring water | 25–30g |
| 150g chicken breast cooked | ~45g |
| 200g extra-firm tofu | ~25g |
| 500ml skimmed milk | ~18g |
| 30g whey (one scoop, check the label) | 20–25g |
| 200g cottage cheese | ~24g |
You can hit 140g with food. Whey is a convenience layer for the gap after training or on a short lunch break — not a personality.
Shopping without the influencer basket
- Own-brand Greek yogurt, eggs, frozen chicken, tinned fish, cottage cheese, tofu, milk.
- MyProtein / Bulk / supermarket whey: pick a tub with a clear per-scoop protein number and an ingredients list you recognise. Flavour is secondary. A current unflavoured or simple whey search is a convenience layer, not a personality.
- “Mass gainer” is often maltodextrin with a protein sprinkle. If you need calories, bread, oats, olive oil, and bigger portions are cheaper. See budget meals.
Affiliate links on equipment pages are for kit. Protein is still a supermarket aisle first.
Timing is overrated, distribution is not
You do not have a 20-minute “anabolic window” that dies if the scoop is late. You do have three or four eating occasions. Putting 20–40g protein in each of them beats 80g at 10pm and air at breakfast.
Around training: eat a normal meal 1–3 hours before if you can; if you train at 6am, a small yogurt or half a shake is enough to not feel faint. Details in nutrition.
Cutting vs gaining
In a calorie deficit, keep protein at the high end of the range to protect muscle. In a surplus, you still need the grams — extra calories from chocolate without protein just make a softer 5×5.
Red flags
- Claims that you need 3g/kg or your training “doesn’t count”
- Unlabelled imported tubs
- Combining five fat-burners with whey as if that were a programme