All You Need to Know About Protein
Protein has taken centre stage as the nutrition industry’s golden child. A quick trip to the supermarket proves it, with shelves are packed with high-protein wraps, cereals, snacks, and desserts.
But is protein really worth the hype?
Once you start looking into it, it opens up a lot of questions: How much protein do I need? When should I eat it? What are the best sources? Do I need supplements?
Well, lets get into it…
What Is Protein?
Starting with the basics, protein is a macronutrient found naturally in the foods we eat.
It’s made up of chains of amino acids. When we eat protein, the body breaks it down into these amino acids and uses them for a wide range of functions, including:
Building and repairing muscle
Supporting cell turnover
Producing enzymes and hormones
There are 20 amino acids, used for functions and building blocks across the body, of these 9 are considered ‘essential’. These are so called as the body cannot make them, and needs to be consumed through diet.
We’re used to hearing that protein is important for muscle building and repair, but its role goes beyond that. Your body is constantly renewing cells and tissues, even at rest. Because of this, protein is an essential part of the diet. This process does accelerate after exercise due to stress on the muscles and tissues, especially resistance training, and does increase dietary protein needs.
How Much Protein Do You Need?
This is where things get a bit more individual.
Protein requirements depend on factors like your activity level, age, and overall health.
Sport guidance:
For those mainly doing endurance training (running, cycling): 1.2–1.6g per kg of body weight per day
For those predominantly doing strength and resistance training: 1.6–2.0g per kg per day
For most highly active individuals: 1.4–2.0g per kg per day is both safe and effective
These ranges allow for flexibility—because no two people are exactly the same.
What about age?
As we get older, our bodies become less efficient at taking protein from the foods we eat and it seems a greater amount is needed to trigger muscle protein synthesis, or a ‘building’ environment.
From age 30 we start losing a small amount of our muscle mass every decade. But a bigger shift occurs from middle age, especially for women post-menopause due to hormonal shifts. Those over 70 need greater amounts still to maintain lean mass.
Because of this, aiming for the higher end of protein intake recommendations can help support muscle maintenance and overall health especially after middle age.
Protein Timing: Does It Matter?
You might be wondering: When should I eat protein?
Ideally, protein intake should be spaced in 3-4 portions across the day. That means:
Including a good source of protein in each main meal
Choose snacks with carbohydrates and protein
After exercise—especially strength training—protein becomes particularly important.
Aim for 20–40g of protein post strength workout, aim for
Muscle repair and growth (muscle protein synthesis) stays elevated for 24–48 hours after training
That said, while timing can help, your total daily protein intake matters most.
Best Sources of Protein
“Complete” proteins -
These are often considered “complete” proteins because they contain all essential amino acids. These are predominantly animal based proteins, and aretypically high in protein relative to portion size.
Lean meat (chicken, beef, turkey)
Fish
Eggs
Dairy (milk, yoghurt, cheese)
Tofu and soy
Mycoprotein (e.g. Quorn™)
“Non complete” proteins
These can still be great sources of protein, but consider how they can be combined in meals, snacks and over the day to provide all the needed amino acids. Some of these options are also lower in protein relative to portion size, so are best used in combination.
Great options include:
Beans, lentils, and chickpeas
Nuts and seeds
Whole grains - including brown rice, oats, cous cous
Peas, edamame and broccoli
Plant-based diets can practically meet protein needs—you just need a variety of sources to ensure you’re getting all essential amino acids.
High-Protein Meal Ideas
If you’re wondering how to put this into practice, here are some easy high-protein meals:
Chicken or tofu stir fry with brown rice
Tuna pasta bake with vegetables
Lean beef stew with potatoes and greens
Chickpea and Quorn™ curry with rice
Cheese and pepper omelette or frittata
Lean beef mince or lentil and walnut bolognese
High-Protein Snacks
Greek yoghurt or skyr with fruit or honey
Boiled eggs
Cottage cheese with crackers
Smoothie with fruit, yoghurt, and milk (dairy or soya)
Roasted chickpeas
Peanut butter on wholegrain toast
Low-fat mini cheeses
Do You Need Protein Supplements?
Protein supplements and marketed protein or sports foods are readily available - but are they necessary?
For most people, supplements aren’t strictly necessary.
You can usually get all the protein you need from foods as above. However, supplements can add value in certain situations:
If you have high protein needs, due to regular strength training and relatively high body mass
If your appetite is low after exercise
If you follow a plant-based diet and struggle to meet targets
For convenience when you’re short on time
Final Thoughts
Protein absolutely warrants value and attention, but it doesn’t need to be overcomplicated.
Focus on:
Eating enough protein across the day
Choosing a variety of protein-rich foods
Adjusting your intake based on your lifestyle and goals
Get those basics right, and you’ll be on the right tracks.
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If you’re unsure how to structure your nutrition around training—or want something tailored specifically to your goals—this is exactly what I help clients with.
Drop me a message to get support finding a plan that works for you.