There are protein yoghurts, protein cereals, protein bars, protein drinks and even protein chocolate. That is why eating enough protein and doing some regular strength training go hand in hand. Whether you have been walking, gardening, swimming or lifting weights, your muscles need protein to repair themselves and become stronger. The aim is to include some protein with each meal rather than eating most of it at the end of the day. A good guide for most adults is to aim for around 20 to 30 grams of protein with each main meal.