Protein Power: Demystifying What You Really Need

In the world of health and fitness, protein often takes centre stage. From supplement shelves packed with powders to fitness gurus championing immediate post-workout shakes, the message can be overwhelming: you need more protein! But what's the real story? As a specialist in exercise psychology and nutrition, I want to cut through the noise and provide clear, evidence-based guidance on protein – what it is, what it does, and how you're likely already getting enough.

What Exactly Is Protein and Why Do We Need It?

Let’s start with the basics. Protein is one of the three macronutrients, alongside carbohydrates and fats, that our bodies need in large amounts to function. Think of protein as the building blocks of life.

Proteins are made up of smaller units called amino acids. There are 20 different amino acids, and our bodies can produce some of them. However, nine of these are "essential amino acids," meaning we must get them from our diet.

So, what does protein actually do? Its functions are incredibly diverse and vital [1]:

• Building and Repairing: This is the most famous role. Protein is essential for building and repairing tissues, including muscles, skin, hair, and nails.

• Enzymes and Hormones: Many enzymes (which drive chemical reactions in your body) and hormones (which act as messengers) are proteins.

• Immune Function: Antibodies, which help fight off infections, are proteins.

• Transport and Storage: Proteins transport vital substances like oxygen (haemoglobin) throughout your body.

• Energy: While not its primary role, protein can be used for energy if needed.

How Much Protein Does a "Regular" Person Really Need?

This is where much of the confusion lies. The recommended daily allowance (RDA) for protein for a typical adult is 0.8 grams of protein per kilogram of body weight [2].

Let's break that down with an example:

• If you weigh 70 kg (154 lbs), your daily protein recommendation would be around 56 grams (70 kg x 0.8 g/kg).

This recommendation is set to meet the basic nutritional needs of most healthy adults and prevent deficiency [3]. It’s important to remember this is a minimum to maintain health.

Why You're Likely Already Getting Enough (Without Even Trying!)

Many people are surprised to learn how easily they meet their protein requirements through a normal, balanced diet. Protein isn't just found in meat; it's abundant in a wide variety of common foods.

Consider a typical day:

• Breakfast: A bowl of porridge with milk, or Greek yogurt, fruit, and a sprinkle of nuts.

• Lunch: A sandwich with chicken or tuna, or a lentil soup with wholemeal bread.

• Dinner: A portion of chicken or fish with vegetables, or a bean chilli with rice, or a vegetable curry with chickpeas.

• Snacks: A handful of almonds, a boiled egg, a piece of cheese, or a glass of milk.

When you add up the protein from these everyday foods, you'll often find yourself well within the recommended range, or even exceeding it, without needing special supplements.

What Counts as Protein? A Quick Guide

Protein sources can be broadly categorised:

Animal-Based Proteins (Complete Proteins - contain all essential amino acids):

• Meat (chicken, beef, pork, lamb)

• Fish and seafood

• Eggs

• Dairy (milk, cheese, yogurt)

Plant-Based Proteins (Many are complete, or become complete when combined over the day):

• Legumes (lentils, chickpeas, beans, peas)

• Tofu and tempeh

• Nuts and seeds (almonds, walnuts, chia seeds, flax seeds)

• Grains (oats, quinoa, brown rice)

• Vegetables (broccoli, spinach, potatoes also contain some protein)

A diverse diet naturally provides all the amino acids your body needs.

Debunking Protein Myths: You Don't Always Need Extra!

Myth 1: You need protein shakes to build muscle. While protein is vital for muscle repair and growth, protein shakes are simply a convenient, concentrated source of protein. They offer no magical muscle-building properties that you can't get from whole foods [4]. If you're struggling to meet your protein needs through food alone (perhaps you have a very active lifestyle or specific dietary restrictions), a shake can be helpful. But for most "regular" people, a balanced diet provides everything necessary for general muscle maintenance and development.

Myth 2: You need protein instantly after a workout. This is a persistent myth, often referred to as the "anabolic window." While protein intake after exercise is beneficial for recovery, the idea that you have a tiny, urgent window to consume it has largely been debunked by science [5]. Research now shows that the "window" is much wider—several hours both before and after your workout. Focus on your total daily protein intake rather than stressing about immediate post-workout timing. As long as you're consuming enough protein throughout the day, your muscles will get what they need to repair and grow.

Myth 3: High-protein diets are bad for your kidneys. This is a widespread concern, but for a healthy individual, a high-protein diet will not cause kidney damage. Your kidneys are highly efficient at filtering waste products from protein metabolism. The only time this is a concern is for individuals who already have a pre-existing kidney condition. For the average, healthy person, a higher-protein intake is perfectly safe.

Myth 4: Your body can only absorb 30 grams of protein per meal. You may have heard that any protein you eat over a certain amount is just wasted. This is simply not true. Your body is incredibly efficient at absorbing nutrients. While the rate of absorption may slow down with a large meal, your body will ultimately break down and absorb all the protein you consume. Focus on your total daily intake rather than obsessing over an arbitrary per-meal limit.

Myth 5: Plant-based protein is incomplete or inferior. It's a common belief that you can only get "complete" protein from animal sources. While some plant-based proteins, like lentils or rice, may be low in one or two essential amino acids, eating a variety of plant foods throughout the day will provide your body with everything it needs. The key to a healthy plant-based diet is variety—for example, combining legumes with whole grains or nuts.

Making Positive Changes Towards a Healthier You

My mission is to help you move beyond the fads and build truly sustainable, healthy habits. Instead of obsessing over protein supplements or rigid timing, focus on:

1. Variety: Eat a wide range of protein sources, both plant and animal, to ensure you get all essential amino acids.

2. Balance: Combine protein with plenty of fruits, vegetables, and whole grains for a truly nourishing diet.

3. Mindful Eating: Pay attention to your hunger and fullness cues, and enjoy your food.

If you've spent years watching your weight climb, tried every diet, or felt like you've "failed" at fitness, remember: you're not alone. My approach is about understanding your unique mind, habits, and relationship with your body. I'm here to work with you to make positive, lasting changes that empower you, not just to move, but to thrive.

Kate says: "We are so often told to chase more, but when it comes to protein, it's usually about making the most of what you're already getting. My goal is to empower you with confidence and knowledge, so you can move past the fads and focus on what truly matters.

Here’s the key takeaway: for most people, the likelihood is that you do not need more protein in your diet. Unless you are on a very specific training regimen to become a bodybuilder, your dietary needs are likely already being met.

If you are a regular person who is active, a good target to aim for is around 1.2 grams of protein per kilogram of body weight [6]. A simple way to check this is to track your food intake for a few days—you might be surprised at how close you are to that number already!

Ultimately, a truly healthy approach to protein is about variety, balance, and eating mindfully, not obsessing over supplements or a post-workout timing window."

Ready to build a better relationship with food and movement? Explore my services today!

References

[1] World Health Organization (WHO) and Food and Agriculture Organization (FAO). (2007). Protein and Amino Acid Requirements in Human Nutrition. Report of a Joint FAO/WHO/UNU Expert Consultation.

[2] British Nutrition Foundation. (2018). Protein. BNF Nutrition Bulletin.

[3] Academy of Nutrition and Dietetics. (2014). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 114(5), 779-795.

[4] Phillips, S. M. (2011). The science of protein and muscle. Journal of the American College of Nutrition, 30(5), 337-341.

[5] Aragon, A. A., & Schoenfeld, B. J. (2013). Nutrient timing revisited: Is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 10(1), 5.

[6] Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1), 10.