How much protein should active players aim for?
Protein is important for people who are active because it contributes to the growth and maintenance of muscle mass and helps repair muscle after exercise. Sports nutrition guidelines suggest that regularly active people and athletes typically need around 1.2-1.6 g of protein per kilogram of body weight per day, depending on the type and intensity of training. Including protein across meals and snacks helps meet these needs.
If you’re training hard, a good general guide is to aim for around 20-30 g of protein at each mealtime.
Why milk and dairy foods matter
Milk and dairy is a useful way to add protein to the diet, as it is a natural source of high‑quality protein that contains all the essential amino acids needed by the body. It is easy to include at meals or post‑exercise, and can help people achieve their daily protein intake as part of a balanced, healthy diet.
They’re also:
- Easy to grab on busy days
- Great value for students
- Packed with helpful nutrients like calcium, potassium, iodine, and B‑vitamins (vitamins B12, B2, and B5)
After a match or gym session, milk is especially handy: it provides protein + carbs + fluid, making it a convenient option after exercise as part of an overall recovery meal or snack.
Simple ways to include milk and dairy during the day
- Porridge or cereal: Add milk to porridge or a wholegrain breakfast cereal, and top with fruit and a sprinkling of nuts and seeds at breakfast.
- Protein‑packed smoothie: Blend milk with banana, berries, oats, and a spoon of peanut butter for a quick, drink‑on‑the‑go breakfast that fuels training days.
- Overnight oats: Soak oats in milk overnight, then top with yogurt, fruit, and seeds in the morning - it’s creamy, filling, and easy to prep ahead.
- Loaded yogurt bowl: Mix Greek yoghurt with honey and granola, then add fruit for a high‑protein breakfast.
- Scrambled eggs or a loaded omelette: Cook your eggs with milk to make them creamier and fluffier, and add grated cheese and veg to boost protein and flavour. Serve with wholegrain toast for a filling, savoury start to the day.
- Tuna wrap with yoghurt dressing: Mix tinned tuna and sweetcorn with yogurt, to add in a wholemeal bread or a wrap.
- Jacket potato with cheesy beans: Stuff a jacket potato with beans and cheese for a simple, cheap, and easy meal.
- Pesto pasta: Serve pesto pasta with Greek-style yoghurt and grated cheese for a creamy, quick, and budget-friendly meal.
- Chilli con carne or spag bol: Top with grated cheese or a dollop of yogurt for a mid-week student favourite.
For sporty students juggling a busy schedule, everyday foods like milk and dairy make it easier to stay nourished, while supporting training and an active lifestyle, as part of a healthy, balanced diet.
