Protein: The Key to Energy, Strength, and Overall Health

Protein is one of the most essential nutrients for your body, playing a critical role in muscle repair, immune function, hormone production, and metabolism. Yet, many people aren’t getting enough high-quality protein in their diet, which can lead to fatigue, poor recovery, muscle loss, and even weakened immunity. It can also have more chronic implications such as poor mental health, hormone issues and digestion issues.

Whether you're an athlete, someone looking to maintain a healthy weight, or simply want to age gracefully and stay strong, understanding how much protein you need and where to get it is key.

Let’s break it down.

How Much Protein Do You Really Need?

Your protein needs depend on several factors, including age, activity level, and health goals. Here’s a general guide:

• Sedentary Adults: ~0.8g per kg of body weight

• Active Individuals: ~1.2-2.0g per kg of body weight

• Athletes & Strength Trainers: ~1.6-2.2g per kg of body weight

• Pregnant & Breastfeeding Women: ~1.1-1.5g per kg of body weight

• Older Adults (to prevent muscle loss): ~1.2-1.5g per kg of body weight

Example: If you weigh 70kg and are moderately active, aim for around 84-105g of protein daily.

Why Protein is Essential for Your Body

1. Builds & Repairs Muscle

Protein provides the amino acids your body needs to repair muscle tissue after workouts or injuries. Without enough protein, recovery slows, and muscle loss can occur over time.

✨ Best sources: Lean meats, eggs, fish, Greek yogurt, tofu, legumes.

2. Supports Metabolism & Weight Management

Protein has a high thermic effect, meaning your body burns more calories digesting protein compared to carbs or fats. It also helps keep you full longer, reducing cravings and overeating.

✨ Best sources: Chicken breast, salmon, lentils, protein shakes, quinoa.

3. Essential for Hormones & Enzymes

Many of your body's hormones and enzymes are made from protein, including insulin (which regulates blood sugar) and serotonin (which affects mood).

✨ Best sources: Nuts, seeds, fish, eggs, dairy, soy products.

4. Strengthens Immune Function

Your immune system relies on proteins like antibodies to fight off infections and keep you healthy. Low protein intake can weaken your immune response, making you more susceptible to illness.

✨ Best sources: Bone broth, eggs, fish, lean meats, chickpeas.

5. Prevents Age-Related Muscle Loss

After the age of 30, adults naturally start losing muscle mass (sarcopenia). Getting enough protein, along with resistance training, helps maintain strength and mobility as you age.

✨ Best sources: Cottage cheese, protein smoothies, beans, lean meats, tempeh.

Where to Get Your Protein: The Best Food Sources

Not all protein sources are created equal.

Complete proteins contain all nine essential amino acids your body needs, while incomplete proteins lack one or more.

Animal-Based Proteins (Complete Proteins)

• 🥩 Lean meats (chicken, turkey, beef, lamb)

• 🐟 Fatty fish (salmon, tuna, mackerel)

• 🥚 Eggs (nature’s perfect protein source)

• 🥛 Dairy (Greek yogurt, cottage cheese, cheese, milk)

Plant-Based Proteins

• 🌱 Legumes & beans (lentils, chickpeas, black beans)

• 🍚 Quinoa (a rare plant-based complete protein)

• 🥜 Nuts & seeds (almonds, chia seeds, hemp seeds, pumpkin seeds)

• 🍄 Soy products (tofu, tempeh, edamame)

Pro tip: If you’re eating plant-based, combine different protein sources (e.g., rice + beans, hummus + whole-grain bread) to ensure you get all essential amino acids.

Easy Ways to Add More Protein to Your Diet

Breakfast

🍳 Scrambled eggs with spinach & feta on whole-grain toast (~20g protein)🥣 Greek yogurt with berries, almonds, and chia seeds (~25g protein)🥤 Protein smoothie with banana, almond butter, and protein powder (~30g protein)

Lunch

🥗 Grilled chicken salad with quinoa & avocado (~35g protein)🥪 Turkey & hummus wrap on a whole-grain tortilla (~30g protein)🍛 Lentil soup with whole-grain bread (~20g protein)

Dinner

🥩 Grilled salmon with roasted vegetables & quinoa (~40g protein)🍛 Chickpea curry with brown rice (~25g protein)🌮 Tofu stir-fry with broccoli & sesame seeds (~30g protein)

Snacks

🥜 Handful of almonds & cottage cheese (~15g protein)🥚 Hard-boiled eggs & hummus (~12g protein)🧀 Cheese slices & whole-grain crackers (~10g protein)

Should You Use Protein Supplements?

While whole foods should always come first, protein powders can help fill the gaps—especially if you're short on time or have higher protein needs.

What to look for in a protein powder:

Whey protein (if you tolerate dairy) – fast digesting, great for post-workout

Pea or rice protein – great plant-based options

Collagen protein – supports skin, joints, and gut health

Avoid powders with artificial sweeteners, fillers, or excessive additives.

Prioritize Protein for Better Health

Protein is the foundation of a strong, energized, and resilient body. Whether you're looking to build muscle, maintain a healthy weight, support your immune system, or age gracefully, getting enough high-quality protein is non-negotiable.

Start by incorporating a protein source in every meal, experimenting with new foods, and listening to your body’s needs.

Need help optimising your nutrition?

Book a naturopathic consultation today for a personalised nutrition plan!

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