Joanie · Fitness and weight

Protein and training: how much, and when

“High protein diet for weight loss”, “best protein”, “protein shake”: protein is everywhere, in searches and on store shelves. This guide sums up what Canada's Food Guide says about it, the benchmark a sports nutrition society gives for people who exercise, and where powders fit.

By Joanie Roussy — certified NOOM coach; certified Strong Nation™, Zumba®, Zumbini® and CIRCL Mobility™ instructor; Shinkyokushin black belt karateka, sempai and director of the dojo. Joanie is not a registered dietitian: this guide summarizes Canada's Food Guide and other official sources. Her story.

01The short answer

Canada's Food Guide gives protein foods a quarter of the plate, advises choosing plant-based ones every day, and notes that you don't need to eat large amounts of them. For people who exercise, the International Society of Sports Nutrition (ISSN) generally places daily intake between 1.4 and 2.0 g of protein per kilogram of body weight, spread over the day, with whole foods first. Your own needs can be worked out by a registered dietitian. For the training itself, Joanie Roussy's women's classes are at noon: the first week is free.

02What the Food Guide says

On the Food Guide plate, protein foods take up a quarter. Health Canada gives examples: beans, lentils, nuts, seeds, lean meats and poultry, fish and shellfish, eggs, lower fat dairy products, fortified soy products. The Guide advises trying to choose protein foods that come from plants every day.

It adds a sentence that runs counter to what store shelves suggest: you don't need to eat large amounts of protein foods to meet your nutritional needs. Eating to lose weight covers the whole plate.

03When you train: the ISSN benchmark

The International Society of Sports Nutrition, a scientific society in sports nutrition, published its position stand on protein and exercise in 2017. For people who exercise, it generally places daily intake between 1.4 and 2.0 g of protein per kilogram of body weight. It advises spreading that protein evenly over the day, every 3 to 4 hours, and focusing on whole foods first.

This is a benchmark for active people, not a prescription. The 2016 joint position statement of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine on sports nutrition recommends that athletes be referred to a registered dietitian for a personalized plan. If you have a health problem, talk to your doctor first.

04Powders and shakes

A protein powder is just another way to get protein; the ISSN advises whole foods first. A shake does not make you lose weight on its own: it counts in your day like any other food.

One habit before buying: the Canadian Centre for Ethics in Sport points out that some supplements contain ingredients that are not on the label, and that anti-doping agencies do not test or certify supplements. Worth knowing for a karateka who competes. Fat burners, supplements, injections goes further.

05Protein does not replace training

Protein alone does not build muscle: you also need training. The Canadian 24-Hour Movement Guidelines recommend muscle-strengthening activities at least twice a week for adults, and Obesity Canada notes that strength training may help maintain weight or gain a little muscle.

06Joanie's classes, for strength

Joanie Roussy's women's classes, at noon on weekdays, make strength part of the program. Strong Nation™ syncs every cardio and strength move to the music, for 45 minutes, with no equipment; Bootcamp moves you from station to station, with and without equipment; Zumba® gets you moving to music. For a specific goal, Joanie also offers private, personalized 60-minute training sessions on request, with training plans available. Adult karate, mixed and open from age 14, also builds strength.

07From Brossard and the South Shore

From the South Shore, the REM starts at Brossard station and stops at Du Quartier and Panama before Île-des-Sœurs station; on foot or by bike, the Samuel-De Champlain Bridge multi-use path, open all year, links Brossard to the island. For the way to 550 chemin du Golf, suite 010, see getting to the dojo, and for the days of the noon classes, the schedule.

Good to know. This guide informs; it does not replace your doctor's advice. For an eating plan made for you, see a registered dietitian; before taking a supplement or a medication, talk to your doctor or pharmacist.

Sources

  1. Health Canada, Canada's Food Guide, “Eat protein foods” (2026) — www.canada.ca/en/health-canada/services/food-guide/explore/healthy-eating-recommendations/eat-variety/eat-proteins.html
  2. Health Canada, Canada's Food Guide, “Make healthy meals with the plate” (2026) — www.canada.ca/en/health-canada/services/food-guide/eating-support/cooking/make-healthy-meals-plate.html
  3. Jäger et al., International Society of Sports Nutrition position stand: protein and exercise, JISSN (2017) — doi.org/10.1186/s12970-017-0177-8
  4. Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM joint position, “Nutrition and Athletic Performance”, Can J Diet Pract Res (2016) — dcjournal.ca/doi/10.3148/cjdpr-2015-047
  5. Canadian Centre for Ethics in Sport, warning on supplement use (2019) — sportintegrity.ca/news/cces-warns-athletes-about-risks-supplement-use
  6. CSEP, Canadian 24-Hour Movement Guidelines, adults 18–64 (2020) — csepguidelines.ca/guidelines/adults-18-64/
  7. Obesity Canada, chapter “Physical Activity in Obesity Management” (2020) — obesitycanada.ca/wp-content/uploads/2020/08/Physical-Activity-in-Obesity-Management.pdf

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