Protein is an essential macronutrient that plays a critical role in overall health. It is structurally made of amino acids which can be described as the building blocks of most of the body’s structures such as muscles, tissues, enzymes and hormones. It supports the growth and repair of not just muscles, but also healthy skin, hair and nails. Unlike fats and carbohydrates, the body does not store protein. So it must be regularly consumed through the diet. Any surplus of protein will either be used as energy or stored as fat in the body. Below are some examples of how important it is to be consuming enough protein on a daily basis in order to optimise our health.

Muscle Growth and Repair

Perhaps one of the most well-known role of protein is its ability to support muscle tissue during repair and growth. During exercise, especially resistance training, muscles undergo micro tears that need to be repaired. Protein provides the necessary amino acids to rebuild and strengthen making it an essential macronutrient for many especially athletes.

Cellular Function

Proteins are involved in almost every cellular process in the body, acting as enzymes, hormones and transport molecules. The facilitate chemical reactions, regulate gene expression, and transport nutrients and waste products within cells, ensuring our bodies can function properly at a molecular level.

Immune Support

Many components of our immune system, including antibodies and immune cells, are made up of proteins. Consuming an adequate amount of protein will help to support immune function properly, enabling our bodies to defend against infections and illnesses more effectively.

Structural Support

Protein is a vital component of various structural tissues in the body, including collagen in skin, tendons and ligaments, as well as keratin in hair and nails. These proteins provide structure, strength, and elasticity to tissues, ensuring their integrity and function.

Sources of Protein

Animal: lean meat, poultry, fish and dairy are rich sources of protein. They provide the body with all the essential amino acids our bodies need for optimal health particularly muscle growth and repair.

Plant-based: Whole grains, legumes (beans, lentils, chickpeas) nuts and seeds, edamame, tofu, tempeh and quinoa. While plant based proteins may be lower in essential amino acids, it is not impossible to consume.

Supplements: Protein powders are popular among athletes and individuals looking to increase their overall protein intake. They can be convenient options for meeting protein needs, especially for those with busier and active lifestyles or specific dietary preferences such as vegetarian or vegan. Make sure to opt for a powder which is not full of sugars and unnecessary ingredients!  

Recommended Daily Intake of Protein

The amount of protein you need a day depends on various factors, including your age, sex, weight, activity levels and overall health goals. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of bodyweight for adults. However, this recommendation may vary for certain populations, such as athletes, older adults, pregnant or breastfeeding women, and individuals recovering from illness or injury.

For those looking to build muscle or support athletic performance, protein intake may need to be higher, ranging from 1.2 to 2.2 grams per kilogram of body weight. It’s important to distribute your protein intake evenly throughout the day, aiming to include protein-rich foods in each meal and snack to support muscle protein synthesis and maintain satiety.

Protein is an essential nutrient that plays a critical role in countless biological processes in the body. Whether you’re an athlete striving to maximise performance, a fitness enthusiast looking to build muscle or simply someone wanting to maintain overall health and well-being, ensuring an adequate intake of protein is key. By incorporating a variety of protein-rich foods into your diet and paying attention to your individual protein needs, you can support optimal health and thrive in all aspects.