The most common association is that you need more protein when you exercise. And that's true. When you exercise regularly, you metabolize more protein and therefore need to consume more protein. This, of course, depends on how much and what type of exercise you do. Aiming for 1.2-1.6 grams per kilogram of body weight can be good for those who exercise regularly. In sports nutrition and guidelines for athletes, amounts between 1.2 – 2.0 grams per kilogram of body weight are recommended.
Eating protein also has a proven effect on muscle mass and has both a muscle-building effect and a muscle-preserving effect. This applies primarily if combined with muscle-building exercise/strength training. You don't get big muscles just by consuming protein.
“Protein is icing on the cake” - Stuart Phillips
Professor Stuart Phillips, one of the world's leading researchers in muscle health, protein, and exercise, states it clearly: "protein is icing on the cake". So, strength training forms the base, the cake, and protein is just the "topping". Something worth considering.
