From maintenance to growth, protein plays a vital role in our bodies. Let’s explore why it’s the ultimate building block for a healthy you!
If you’ve ever thought “how much protein do I need?”, then you’re in for a treat. We’ll be delving into protein and finding the best ways to fuel your body for peak performance. So grab a snack (bonus points if it’s protein-packed) and let’s explore.
Why is protein essential?
Have you ever wondered why protein is such a big deal? It’s not just for bodybuilders – protein is a building block. From building tissues to regulating body processes, it’s involved in just about everything our bodies do. Proteins can help to maintain healthy muscles and bones.
Crunching the numbers
So, how much protein do you actually need? The answer isn’t one size fits all. It varies based on factors like age, weight, activity level and overall health. Our protein needs also change across the life course. This might sound daunting but we’ve got a handy method to help you calculate your protein portion. Whether you love to chill out or you’re a fitness fanatic, we can help you find the right balance to meet your individual needs.
The Reference Nutrient Intake (RNI) is 0.75g of protein per kilogram of your bodyweight per day for adults. For children and in pregnancy this can change. This is about two portions of protein a day. A protein portion should fit into the palm of your hand.
For example, if you weigh 70kg, you should be eating 0.75 times 70 which is 52.5g of protein a day.
Striking a balance
Not getting enough protein can lead to some symptoms like muscle loss. On the flip side, overdoing it isn’t ideal either.
When the RNI’s were set, there were some concerns about the risks of having a high protein diet but there isn’t enough information to set an upper limit, so The Department of Health advises that adults should avoid eating more than twice the recommended daily intake of protein.
It has been suggested that eating too much protein can cause issues like having a higher risk of osteoporosis, but there isn’t enough evidence to support this. If you have an existing kidney condition, too much protein can also make this worse. Balancing your protein intake also depends on where your protein is coming from. Eating a lot of red meat has been linked to a higher risk of heart disease, diabetes and some cancers.
It’s important to vary where you’re getting your protein from. It’s all about finding that balance for your protein intake, so you feel energised and nourished.
What are the best sources of protein?
From chicken to chickpeas, protein comes in many delicious forms. Whether you eat meat, are vegetarian or vegan, there are plenty of options to choose from (both animal and plant based).
Good sources of protein include:
• Eggs – for example, an omelette is a great way to start the day
• Milk – you can use milk in a fruit smoothie to bulk up your protein
• Yoghurt – similarly to milk, this can be added to fruit smoothies too
• Fish and seafood – not only are they good sources of protein, but they’re typically low in fat depending on how they’re cooked
• Chicken and turkey – white meat poultry is lean so lower in fat than red meat
• Soya – soya is a great source of protein if you’re dairy intolerant, vegan or vegetarian
• Nuts and seeds – if you need a grab-and-go snack, nuts and seeds can be very practical
• Beans and pulses – these are great sources of protein, iron and fibre as well as being affordable choices
There are so many everyday meals that you can add a protein boost to. For example:
• Adding nuts, seeds or yoghurt to your cereal
• Using topping like eggs or baked beans on toast
• Try sandwich fillings like tuna and cheese or hummus
If you’d like more inspiration on food, take a look at our Nutrition Hub.
Do our protein needs change?
Our protein needs vary throughout life and are based on our lifestyles. Children need protein to support their growth and development, while older adults may require more. It’s important for older adults to make sure their protein intake is enough to help them maintain muscle and help to maintain bone health. The European Society for Clinical Nutrition and Metabolism advise older adults eat 1.2g of protein per kg of bodyweight per day.
It’s important to know that most of us get enough protein from everyday foods. In the UK, we tend to eat more than the recommended amount of protein.
Athletes and individuals who take part in rigorous physical activity may also have higher protein needs to help support their muscles. It's all about tuning in to your body's signals and giving it the fuel it needs to thrive.
Protein myths busted
Myth: You have to take protein supplements to meet your protein needs
Truth: Contrary to popular belief, you don't need to chug protein shakes to meet your protein needs. Vicky Pennington, Boots nutritionist, sums it up perfectly: " Proteins are readily provided by eating a variety of different plant and animal-based foods including beans, peas, lentils, soya, cereals, grains, nuts, seeds, meat, fish, dairy foods and eggs.”
Myth: Protein is just for muscle building
Truth: Proteins are needed for growth and maintenance in the body, especially for muscles. They can also help maintain health bones. They’re a big deal, even if gains aren’t your goal.
Myth: You can only get protein from meat
Truth: Some great sources of protein include nuts, seeds, beans and pulses. There are many ways to include more protein into a vegan or vegetarian diet.
Myth: All protein is good for you
Truth: Protein is essential for the body, however some good sources of protein are also high in saturated fats which can increase the levels of cholesterol in the blood. These sources include processed meats and red meats.
Here’s to the gains, the grains and everything in between. Whether you're enjoying a hearty salad or savouring a juicy steak, rest assured knowing you're nourishing your body from the inside out and answering for yourself, “how much protein do I need?”
