Why Protein Is Essential for Your Health and Wellbeing
Protein is often referred to as the building block of life—and for good reason. Every single cell in your body contains protein. From supporting muscle repair and growth to keeping your skin, hair, nails, hormones, and immune system functioning properly, it plays a vital role in nearly every biological process.
Whether you're aiming to build strength, support recovery, manage your weight, or simply feel your best, getting enough protein in your diet is absolutely essential.
What Does Protein Actually Do?
Protein is made up of amino acids—some of which your body can produce, and others (known as essential amino acids) which you must get through your diet. These amino acids are used to:
Repair and build tissues (especially muscle)
Produce enzymes and hormones
Strengthen the immune system
Transport nutrients throughout the body
Support healthy skin, hair, and nails
Protein and Muscle Health
Whether you’re strength training, going for a run, or just moving through daily life, your muscles experience wear and tear. Protein helps repair and rebuild these muscles, making it particularly important for athletes, those in rehabilitation, or anyone recovering from injury or surgery.
Adequate protein also helps maintain muscle mass as we age—important for overall strength, balance, and reducing risk of falls or frailty.
Protein and Weight Management
Including protein in your meals helps you feel fuller for longer, which can reduce unnecessary snacking and cravings. It also requires more energy to digest compared to fats and carbohydrates, meaning your body burns more calories simply by processing it.
When trying to lose body fat, a high-protein diet can help preserve lean muscle mass, which is essential for maintaining metabolism and achieving long-term results.
How Much Protein Do You Need?
The recommended intake varies based on age, activity level, and goals. As a general guide:
Sedentary adults: Around 0.8g per kg of body weight
Active individuals: 1.2–2.0g per kg
Strength trainers or in recovery: Up to 2.2g per kg
For example, someone weighing 70kg who is moderately active might benefit from 90–120g of protein daily.
Best Sources of Protein
Animal-based: Chicken, turkey, eggs, fish, lean beef, Greek yoghurt
Plant-based: Lentils, chickpeas, tofu, quinoa, nuts, seeds, edamame
Including a variety of sources ensures you're getting a full spectrum of amino acids, especially if you're following a vegetarian or vegan diet.
Final Thoughts
Protein is far more than just a “gym nutrient”—it’s a foundational element of good health. From healing to hormone balance, immune strength to energy levels, prioritising your protein intake can improve how you feel, move, and function every day.
If you're unsure how much protein you should be eating—or how to include more in your meals—speak to a nutrition professional or wellness coach for personalised guidance.
💬 Have questions about protein, recovery, or sports nutrition? Feel free to get in touch—we’d love to help!