From raw eggs to protein bars, those hoping to expand their brains are often encouraged to consume large amounts of protein. But how much is really needed and what's the best way to consume it?

Sophia Moulson, 21, a fitness influencer based in West Sussex, started taking fitness seriously at the age of 19 after struggling with being overweight.

She initially joined the gym with the sole purpose of losing weight. But over time, she fell in love with the process of building a healthy amount of muscle.

 "I discovered how empowering it was to become stronger, and every little moment of strength motivated me to keep moving forward," she says.

An integral part of Moulson's progress was research into nutrition. It was there that she learned about the importance of protein for building muscle. However, as a vegetarian, Moulson initially thought she was struggling to get enough protein through her diet alone, so she turned to protein powders.

While in the past, bodybuilders were famous for eating huge amounts of steak and drinking raw eggs, today protein powders and customized diets are big business. But do we really need that much protein to get stronger? And what's the best way to consume it?

Bodybuilding

Linea Patel, a sports dietitian at Pure Sports Medicine in London, explains that proteins have many roles in the human body. As they are digested, the proteins in food are broken down into amino acids – building blocks that can be rearranged to form any protein the body needs. Hemoglobin, enzymes, muscles, the keratin in our skin and hair – there are more than 20,000 proteins in the human body, which perform a wide range of functions, the BBC reports.

However, the amount each person needs can vary greatly, depending on age, body composition, and lifestyle.

"In the UK, government guidelines say that the general basis for sedentary adults is that they should consume 0.8 or 0.75 protein per kg of their body weight," says Patel.

"So, for example, if someone weighed 70kg, then you just multiply that by 0.8 and you'll get 56g of protein per day."

Most people get more than this amount from their normal diets. In the U.S., the average American consumes about 14-16% of their total calories as protein. However, if you are more active, your protein requirements may exceed 1 g per kg each day. The amount of protein you need also depends on factors such as your age, because people tend to lose muscle mass as they age – consuming more protein can help us retain more muscle. Postmenopausal women also have higher protein requirements.

For individuals who engage in regular high-intensity resistance training or athletes and powerlifters or bodybuilders, research has found that the daily protein requirement is approximately 1,6-2,2 g per kg of body weight to maximize muscle protein synthesis.

Many medical professionals recommend that people get the protein they need from their diets, wherever possible. For vegans, this may include consuming more nuts, seeds, and soy-based products, as well as beans and lentils. For vegetarians, eggs, yogurt, and certain types of cheese can be added, while omnivores may also want to increase their intake of meat and seafood.