Protein: Why it Matters & Why You’re Probably Not Eating Enough.
Proteins are the building blocks of our bodies. This vital macronutrient plays a crucial role in nearly every function in the body from muscle repair to hormone production. If there’s a common theme I’ve noticed after years of working with clients to improve their nutrition - it’s that most of us do not eat enough protein. Let’s discuss why this matters, how much you should be getting and some simple ways to increase your intake.
Why is Protein Important?
Protein is made up of amino acids, which are essential for:
Muscle growth and repair – Especially important for athletes, active individuals, and as we age.
Enzyme and hormone production – Many of the body’s enzymes and hormones (like insulin) are proteins.
Immune system support – Many cells of the immune system, such as antibodies, are derived from protein.
Skin, hair, and nail health – Proteins such as collagen, keratin and elastin contribute to skin, hair and nail health.
Satiety and weight management – Protein helps to keep you feeling fuller for longer, helping regulate appetite.
Signs You’re Not Getting Enough
Given the functions of protein, it makes sense that many areas of health will be impacted if you’re not meeting your protein needs. Some common signs to look out for include:
General fatigue and/or energy dips soon after eating - protein provides a longer and more stable energy source than carbohydrates
Frequent hunger and cravings - because protein takes longer to break down, helps to regulate hunger hormones and contributes strongly to satiety (fullness)
Hair loss, weak nails - because your body will always prioritise the functioning of your vital organs over your hair, skin & nails
Slow wound healing and frequently getting sick (or “feeling rundown”) - because protein is required to build many cells of the immune system
Reduced muscle mass and strength - because if you’re not getting enough dietary protein, the body will start breaking down muscle tissue to provide this
How Much Do You Need?
Your exact protein requirements will vary depending on your age, activity level, unique health circumstances and health goals. However, as a general guideline, the most recent research suggests aiming for between:
1.2 - 1.6 g per kg of body weight per day
Protein requirements increase as we age to help prevent sarcopenia, the breakdown of muscle mass and loss of strength which can have a number of negative consequences on body functions and quality of life.
Protein requirements also increase with strength training and activity levels. Athletes or highly active individuals may need closer to:
1.8 - 2.2 g per kg of body weight per day
How Much Protein is in Your Food?
Here is the approximate protein content in some common foods, as a rough guide:
Chicken breast (100g) – 31g protein
Lean beef (100g) - 30g protein
Salmon (100g) – 22g protein
Egg (1 large) – 6g protein
Greek yogurt (150g) – 12g protein
Cows milk (1C) - 8g protein
Cottage cheese (1/2 C) - 14g protein
Protein powder (1 serve) - 20-28g protein
Tofu (100g) – 13g protein
Edamame (1/2 cup cooked) – 10g protein
Peanut butter (2 Tbsp) – 8g protein
Simple Tips to Increase Your Protein Intake
Top your breakfast toast with eggs or cottage cheese (& avocado - yum) instead of peanut butter.
Keep high protein snacks on hand such as boiled eggs, Greek yogurt, edamame
Prep a high protein lunch such as frittata, high protein salads or leftover dinners
Add a serve of collagen powder to your tea or coffee
Add nuts and seeds to your meals where possible (for a small protein boost)
Action Point
Experiment with increasing your protein intake and see how you feel. With the right amount of protein you should have more stable energy levels, less hunger and cravings and feel like your thriving.
If you’d like some recipes to help get you started - I’ve got Breakfast, Lunch & Dinner options for you here.
Nic x