The Power of Protein

Protein is one of the most important macronutrients for overall health, yet many people struggle to get enough. Whether your goal is to build muscle, lose fat, balance blood sugar, or simply feel more energised, prioritising protein can make a significant difference.

Why Protein Matters

Protein is more than just a building block for muscles- it plays a crucial role in almost every function of the body. It supports muscle repair and growth, helps regulate hormones, stabilises blood sugar, and even contributes to healthy hair, skin, and nails. A protein-rich diet also promotes satiety, which can help reduce cravings and prevent overeating.

Despite its importance, many people (especially women) do not consume enough protein to meet their body's needs. A common misconception is that only athletes or bodybuilders need to focus on protein intake, but in reality, protein is essential for everyone.

How Much Protein Do You Actually Need?

The right amount of protein depends on your lifestyle, activity level, and health goals.

• Sedentary adults: A minimum of 0.8 grams of protein per kilogram of body weight per day

• Active individuals: Between 1.2 and 2.0 grams per kilogram

• Those looking to build muscle or lose fat: Closer to 1.6 to 2.2 grams per kilogram

• Older adults and pre-menopausal women: Aiming for at least 1.2 to 1.6 grams per kilogram to help maintain muscle mass and prevent age-related muscle loss

For example, someone who weighs 65kg should aim for 80 to 130 grams of protein per day if they are moderately active. Many people underestimate how much protein they need, leading to issues like muscle loss, fatigue, and cravings. If you often feel hungry soon after eating or struggle with energy crashes, a lack of protein could be part of the problem.

Best Sources of Protein

Protein sources can be divided into animal-based and plant-based options. While animal proteins are considered complete (meaning they contain all essential amino acids) plant-based eaters can still meet their protein needs by combining different sources.

Animal-Based Protein Sources

• Eggs – One of the most bioavailable protein sources, with about 6 grams per egg

• Chicken and turkey – Lean and protein-rich, with 20-25 grams per 100 grams

• Salmon and sardines – A great source of protein and omega-3 fatty acids, providing 22-25 grams per 100 grams

• Greek yoghurt and cottage cheese – High in protein and gut-friendly, offering 15-20 grams per serving

• Grass-fed beef and lamb – Nutrient-dense and packed with iron and B12, providing around 25 grams per 100 grams

• Whey or collagen protein powder – A convenient way to boost protein intake, especially for those on the go

Plant-Based Protein Sources

• Lentils and chickpeas – Rich in protein and fibre, with 15-18 grams per cup

• Quinoa – A complete plant protein, offering 8 grams per cup

• Tofu and tempeh – Great meat alternatives, with 10-20 grams per serving

• Hemp and chia seeds – Provide 3-5 grams of protein per tablespoon, along with essential fatty acids

• Edamame – A protein-dense snack, with 17 grams per cup

• Plant-based protein powders – Look for blends containing pea, rice, or hemp protein for a well-rounded amino acid profile

Since most plant-based proteins lack one or more essential amino acids, it’s important to eat a variety of sources to ensure complete protein intake. Pairing foods like rice and beans, hummus with whole grain bread, or lentils with quinoa can help create a complete protein profile.

Protein is a key player in long-term health, helping to support muscle maintenance, metabolism, hormone balance, and overall well-being. Ensuring that you’re getting enough protein each day, whether from animal or plant sources, improves energy levels, reduces cravings, and enhances overall health. Making protein the foundation of your meals doesn’t have to be complicated. Start by including a high-protein option at each meal, experiment with different sources, and see how your body responds.