What is protein and how does it work?
Protein is an essential macronutrient your body needs to function, grow, and repair itself. It is made up of 20 amino acids, which act as building blocks for cells and tissues. Out of these, 9 essential amino acids cannot be produced by the body, and can only be obtained through food.
When you eat protein, your body breaks it down into amino acids, which are used for muscle protein synthesis (MPS)—the process responsible for muscle repair, recovery, and growth after strenuous exercise.
Foods high in protein include poultry and meat, fish and shellfish, pulses, nuts and seeds, and diary products.
What happens if you don’t get enough?
Without enough protein, your body breaks down muscle to provide the body with the amino acids needed for vital functions and preserve more important tissues. Overtime, this can lead to:
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Muscle loss
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Decreased strength and performance
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Slower recovery post workout
Why do we need protein?
Consuming the recommended amount of protein can help to:
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Maintain muscle strength and mass
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Heal wounds
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Provide energy growth
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Make new cells and repair old ones
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Make hormones and enzymes which carry out key function
How much protein do you need?
For the average adult, the recommended daily intake is 0.75g per kg of body weight, roughly 56g for men (75kg) and 45kg for women (60kg). However, if you’re strength training or looking to build muscle you’ll need more.
To ensure you're hitting your protein goals, a quarter of each meal should contain protein-rich foods along with resistance and weight training.
5 ways to boost your protein intake
1. Add beans and lentils to your meals
Plant-based protein sources like beans, lentils, and peas are easy to add to soups, stews, and casserole for extra protein.
2. Use dairy more often
Dairy products like greek yogurt, cheese, and milk are rich in protein. Incorporate these into recipes for a boost in protein.
3. Sprinkle in nuts and seeds
Top off porridge, yogurt, or salads with high protein nuts and seeds like almonds, chia seeds, or flaxseeds. Nut butters like peanut butter or seed spreads like tahini are also a great addition for extra protein and healthy fats.
4. Incorporate protein powder
Mix protein powder into smoothies, pancakes, or oatmeal for a quick way to increase protein intake.
5. Choose “high protein” foods when shopping
Look for foods labelled “high protein”, such as protein-enriched bread, pasta, or snacks, to effortlessly add more protein to your diet.
Ready to fuel your body the right way? Start adding these protein-packed strategies to your daily meals today and discover stronger, bigger muscles.