Not just for bodybuilders - The essential role of protein

Protein is far more than a muscle-building nutrient - it supports everything from immunity to blood sugar control, hormone production, and even mental health and wellbeing. Understanding how to include the right amount and types of protein in your daily meals can help improve your energy, digestion, and long-term health.

What is protein and why does it matter?

When you eat protein, your body breaks it down into amino acids, which are known as the ‘building blocks’ used to repair and grow tissues. These include muscles (including your heart and digestive tract), ligaments, tendons, skin, hair, and nails.

There are 20 amino acids in total. Nine are ‘essential’, meaning your body can’t make them, so you need to get them from food. Our bodies can produce the other 11 amino acids, but illness and stress can affect this process.

Complete vs. incomplete proteins

Foods that contain all nine essential amino acids are called complete proteins. These include:

• Meat
• Fish
• Eggs
• Dairy
• Soya
• Quinoa
• Buckwheat
• Spirulina

Other plant-based sources, like beans, nuts, seeds, and grains, are incomplete proteins, meaning they lack one or more essential amino acids. But by combining them with other proteins such as rice, beans, hummus, and pita, they can become complete.

How much protein do you need?

The general guideline is 0.8 grams per kilogram of body weight. For example:

• A person weighing 70kg needs ~56g of protein a day, which is roughly two portions of meat/fish/5 eggs, or, if vegan, a cup of cooked Tempeh and a cup of cooked tofu.

But people’s protein needs vary:

• Active individuals or older adults: Aim for 1.2g/kg
• Muscle-building: Up to 1.6g/kg

Is there a risk of eating too much protein? Risks are minimal for healthy people, and any excess is usually converted to fat or used for energy. However, those with kidney conditions should follow medical advice on protein intake.

The hidden benefits of protein

• Keeps you fuller longer
  Protein digests slowly, helping you feel full and satisfied between meals. This helps reduce snacking and supports weight management
• Stabilises blood sugar
  Pairing protein with carbohydrates slows digestion, leading to a gentler rise in blood glucose. This helps prevent insulin spikes and crashes, supporting steady energy and reducing cravings
• Supports hormones and neurotransmitters
  Amino acids are essential for serotonin, dopamine, and digestive enzymes, which are vital for mood, sleep, and metabolism
• Boosts immunity
  Antibodies and immune cells like T-cells rely on amino acids. Low protein intake can weaken your body’s natural defenses against illnesses
• Fights age-related muscle loss
  Protein digestion becomes less efficient as we age, but our protein needs increase. Older adults (especially over 65) should aim for 30g of protein per meal (e.g. a small chicken breast or large portion of Greek yogurt) to preserve strength and prevent becoming frail.

Quick practical tips for a protein-balanced diet

• Include a source of protein at every meal: Breakfast (eggs, yogurt), lunch (chicken, lentils), dinner (fish, tofu)
• Combine plant proteins for completeness: For example, beans + rice, peanut butter + whole grain bread
• Don’t over-rely on supplements: whole foods offer more nutrients and fibre
• Spread protein intake across the day: don’t cram all your protein intake into one meal.

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Protein isn’t just for bodybuilders and athletes; it’s a daily essential for everyone. Protein is vital for body maintenance, immunity, sleep, aging well and keeping your body running smoothly. Whether you’re 25 or 75, getting enough high-quality protein is one of the simplest steps towards a healthier and more balanced diet.