When you think of protein, chances are your mind jumps straight to bulging biceps and muscle-building gym routines. But according to experts, it’s actually often overlooked as one of the main macronutrients we aren’t getting enough of in our diets.
Dr Lena Rebecca Larsen, a nutrition specialist at More Nutrition, says it’s time to rethink how we see protein – and to recognise the huge benefits it offers far beyond muscle growth.
“Many people think that only those who want to build muscle or regularly attend the gym should worry about how much protein they’re consuming,” she explains. “The truth, however, is that protein has a number of important functions beyond supporting muscle growth and should be consumed by all to help support a healthy body.”
While protein is vital for building and repairing muscle, its role in the body goes much deeper. From supporting a healthy immune system and helping wounds heal faster, to promoting firmer skin, stronger hair and even regulating our hormones and blood sugar – protein is involved in nearly every major bodily function.
“Whether you’re a gym-goer or not, you should always ensure you’re getting enough protein into your diet for overall health,” says Dr Larsen.
She also points out that protein keeps you feeling full for longer and helps reduce the sugar crashes and energy dips that can hit mid-afternoon. That means more energy, fewer cravings, and better focus throughout the day.
Dr Larsen says the benefits are both physical and mental. “When people increase their protein intake, they often feel clear-headed, with an increased ability to focus – and they feel fuller for longer throughout the day,” she explains.
Protein also supports healthy aging by helping maintain muscle mass, which is key for mobility and preventing injury later in life. And if glowing skin and glossy hair are on your wishlist, protein helps with that too.
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The ideal amount of protein varies depending on your weight, age, lifestyle and health goals. But Dr Larsen offers a helpful general rule of thumb.
“I’d recommend consuming around 1.4-2g of protein per kg of body weight, depending on your level of physical activity and personal goals,” she says.
So, for example, someone who weighs 60kg and leads an active lifestyle or wants to improve their body composition should aim for around 120g of protein a day. A less active person of the same weight might target closer to 84g.
Upping protein doesn’t always mean consuming more chicken or meat sources. Breakfast foods like eggs, low-fat Greek yoghurt, or even porridge made with protein powder can boost your intake first thing in the morning and keep you fuller for longer.
For lunch and dinner, lean meats, fish, tofu, lentils, and chickpeas are your best friend, according to Dr Larsen. And when it comes to snacks, try nuts, seeds, or a convenient protein bar or shake.
“You should aim for approximately 30 grams of protein per meal,” says Dr Larsen. “But don’t worry if you don’t hit your goal every day – what’s important is building healthy habits over time.”
Animal products may be high in protein, but that doesn’t mean those on a plant-based diet have to miss out.
“Contrary to belief, muscle growth is not solely dependent on animal proteins,” Dr Larsen says. “You can get plenty of protein from plant-based sources – it’s just important to eat a variety of foods to make sure you’re getting a complete amino acid profile.”
She recommends vegan protein powders and combining multiple plant-based protein sources – like beans, tofu, lentils, wholegrains, nuts, and seeds – to ensure your body gets what it needs.
Even some lower-fat dairy products like cottage cheese can offer a high-protein punch without piling on extra calories.
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