Protein 101 - not a hot take, but why this is the hero macro for your health.

Protein gets a lot of airtime, so here's your go-to guide to understand WHY it’s the new shiny thing on the internet (& HOW to jump on the bandwagon to benefit from it too).

When it comes to healthy eating, we often focus on what to eat less of - sugar, processed foods, carbs. But sometimes, the missing piece is what you’re not eating enough of. Enter protein.

Yes, it’s having a bit of a moment right now - but for good reason..

Protein plays a role in countless processes in the body. But the ones you’ll probably care most about are energy, mood, immunity and healthy ageing.

Since the internet is banging on about protein so much, I thought you might appreciate a quick cliff-notes version of this macro’s best bits - how much you need, why it matters and how to make hitting your protein goals simple.

Whether your focus is weight loss, improved energy or simply feeling stronger and healthier, understanding protein is one of the most impactful changes you can make to your diet right now.

Protein: the best bits

For me, protein is the hero macronutrient. Here’s why:

• Builds and repairs your muscles, bones, skin and organs

• Supports healthy hormones and neurotransmitters (key for sleep, mood and motivation)

• Strengthens immunity by producing antibodies that protect against illness

• Helps regulate appetite, keeping you fuller for longer

• Plays a vital role in metabolism, energy and long-term health

And yet, most people aren’t eating enough of it.

That’s a problem when you consider the world we’re living in - rising rates of obesity, burnout, poor mental health and an ageing population - all struggling with energy, metabolism and resilience. Protein plays a key role in supporting every one of those areas.

Protein basics: amino acids

This bit gets a little science-y, but it’s worth understanding - it’ll help you make sense of the whole animal versus plant protein debate.

Think of protein as a long chain of building blocks called amino acids. There are 20 amino acids in total.

• Your body can make 11 of the 20 amino acids on its own - these are ‘non-essential’.

• The remaining 9 are ‘essential’, meaning you must get them from food sources.

• Amino acids are like Lego pieces. To build strong muscles and healthy tissues, you need the full set.

Food sources of protein contain one or more of the 20 amino acids, in varying balances and quality.

Animal proteins (meat, fish, eggs, dairy) provide all 9 essential amino acids in the right proportions - essentially, the full Lego set - making it easier for your body to build and repair tissues.

Most plant proteins don’t have the same advantage, so getting a complete ‘set’ can be trickier - but it’s absolutely possible.

Achieving optimal protein intake on a plant-based diet simply means eating a wider variety of plant foods and often in slightly higher quantities compared to an animal-based diet.

Combining foods such as beans with grains, or including naturally ‘complete’ plant proteins like soy and quinoa, can cover your needs and help you build that Lego structure.

If it sounds complicated, that’s where working with a nutritional therapist (or other health professional) can make it simple, clear & doable for you.

How much protein do you (really) need?

…AKA the controversial part of the protein convo.

The minimum

Official UK guidance recommends 0.75g of protein per kg of body weight per day - that’s around 55g daily for a 70 kg adult.

But.

It’s important to understand that this figure is set to prevent deficiency, not to optimise long-term health.

The Recommended Dietary Allowances (RDAs) reflect the minimum amount of protein needed for the average sedentary adult - and they’re mostly based on nitrogen balance studies done on healthy, young men.

If you’re female, highly active, older or going through life stages such as pregnancy or menopause, your protein needs are likely higher than this population average.

The optimal range

For anyone who’s active, focused on fat loss or muscle gain, or simply interested in healthy ageing, aiming for a higher, more optimal protein intake is key.

Research supports a range of 1.2 - 2.2g per kg of body weight. This level goes beyond simply keeping you alive and out of deficiency - it’s a guide to help you thrive.

For our 70kg adult, this would look like a range of 98 - 154g protein per day.

If this sounds overwhelming, I promise it’s not.

My advice is to keep it simple: aim for around 30g of high quality protein per meal 3 times a day, with the occasional high protein snack (whey protein shakes, sliced chicken, a Babybel) to get you over the 100g threshold.

Hitting that 30g mark per meal also ensures you’re getting enough of the key amino acid leucine to trigger muscle protein synthesis - AKA the process your body uses to build and maintain muscle. (More on that shortly!)

Tip: If your goal is weight loss, calculate your daily protein needs based on your target body weight, rather than your current weight.

Can you eat too much?

Current research indicates no established upper limit for protein intake. In healthy adults with normal kidney function, consuming higher amounts over extended periods appears safe and well-tolerated.

Unlike carbs or fat, the body can’t store protein. Any extra is simply used for repair, building lean tissue, or burned for energy rather than stored as fat.

If you have existing kidney issues, it’s best to follow your doctor’s advice.

Protein timing: spread it out, or all at once?

This is a common question from my clients who are trying a high protein diet for the first time.

Short answer: total daily intake matters most, so as long as you hit your target by the end of the day that’s all that matters.

That said, evenly distributing protein, e.g. 30–50g at three meals - is not only practical, it can very slightly enhance muscle retention and satiety compared to one large serving.

A note on muscle protein synthesis (MPS)

Protein alone won’t magically build muscle - it works hand-in-hand with resistance training.

It’s all about teamwork: exercise provides the signal and protein provides the materials to rebuild stronger tissue.

When you lift weights or do resistance exercise, you create small amounts of controlled muscle damage.

This triggers the repair process, known as muscle protein synthesis (MPS) > the rebuilding of new, stronger muscle fibres.

Adequate dietary protein, especially the amino acid leucine, activates the mTOR pathway that drives this rebuilding process.

Around 25–30g of high-quality protein per meal is the sweet spot for maximising MPS, helping to increase muscle mass, maintain metabolism, improve recovery and support long-term strength.

Good to know: If you’re in a fat-loss phase, hitting your protein targets and lifting weights is especially important.

A calorie deficit without enough protein or resistance training can lead to losing muscle as well as fat - sometimes up to 30% of total weight lost. Prioritising protein preserves lean mass, meaning more of your weight loss comes from fat.

And because muscle is metabolically active, maintaining it keeps your metabolism strong - making it easier to sustain weight loss and protect your body composition over time.

Who needs more protein?

Honestly?

Anyone who wants to do more than just scrape by on the edge of deficiency probably needs more than the official RDA.

It might actually be quicker (and result in a much shorter list!) to identify who doesn’t need more protein - but for clarity, these are the life stages and situations where protein needs are especially high:

• Older adults: Muscle mass declines ~3-8 % each decade after age 30, accelerating after age 50. The bioavailability of protein also declines, meaning we need more than we did in our younger years. Higher protein intakes (and resistance training!) help to prevent sarcopenia - age-related muscle loss - and improve MPS.

• Peri- & post-menopausal women: Declining oestrogen can increase insulin resistance, change where fat is stored and make it harder to maintain muscle. A higher protein intake helps counteract these changes by supporting lean muscle, strengthening bones, and improving blood-sugar control - promoting better energy, body composition and metabolic health.

• Pregnancy & breastfeeding: During this time, your body’s working harder than ever. Protein supports the baby’s growth, helps build new maternal tissue and is essential for milk production and generally maintaining mum’s strength and energy.

• Athletes & active individuals – Every training session creates small tears in muscle fibres that need rebuilding. Adequate protein (and the amino acids it provides) is essential for that recovery process, helping you repair faster, get stronger and perform at your best.

• Illness, injury or post-surgery – Healing tissues require extra protein to repair. Higher protein intake supports immune function, wound healing and the rebuilding of muscle and connective tissue during recovery.

Protein: making it personal to YOU

As you now know, the optimal daily protein target generally falls between 1.2 – 2.2g per kg of body weight.

But how do you know where you fit within that range?

Consider these key factors:

• Goal: fat loss, muscle gain or healthy ageing

• Life stage: pregnancy, peri/post-menopause or older age

• Body weight: your current weight - or your target weight if your goal is fat loss

• Activity level: training frequency, strength work and daily steps

• Diet pattern: plant-based eaters may need a little extra to achieve a full amino-acid profile

For most adults, around 100g per day is a realistic starting point. Split across 3 meals and 1-2 snacks, that’s roughly 25–30g per eating occasion.

Want a professional take on your personal protein goals? This is exactly what I calculate with my 1-to-1 clients.

During our initial consultation, I gather details about your health goals, current diet and lifestyle habits to create a personalised protein range that fits your life. If you’d like to learn more, book a free consultation call here & we can chat about how a higher protein diet could benefit you.

High protein diets IRL

Protein isn’t just for bodybuilders, it’s essential for everyone.

Whether your goal is balanced blood sugar, healthy ageing or sustainable weight loss, this macro will play a key role in your success.

But don’t overcomplicate it. Start by checking how much protein you’re currently eating, then look for simple ways to tweak your meals or make smart swaps to increase your intake.

My top tips for making it easy:

• Aim for 30 g+ of protein at each meal: roughly 1-2 palm-sized portions of meat, fish, tofu or other high-protein food.

• Prep ahead: batch-cook proteins (chicken, lentils, boiled eggs) for quick meals and smarter snacks.

• Swap instead of remove: choose Real Greek yoghurt over Greek Style, organic soy milk over oat milk, lean cuts of meat over fattier ones.

• Start the day savoury: A protein-rich breakfast steadies appetite hormones and helps keep energy stable for hours. It also gives you a head start on higher protein goals.

• Balance your plate: Healthy fats and fibre-rich carbs support hormones, digestion and long-term energy - protein works best alongside them

• Pair protein with resistance training. 2-3 strength sessions a week provide the mechanical stimulus for muscle repair and growth.

• Keep it simple: a nutrition professional can tailor a plan to your life stage, schedule and preferences so you hit your goals without stress.

Protein is just one part of the bigger picture - but it’s a powerful place to start.

When you fuel your body well, everything else gets easier: energy, focus, sleep and confidence. Build on these foundations and lasting health will follow.

Learn more about becoming a 1-1 nutrition client HERE.

Got a question? Email me at grace@nutritionalgrace.co.uk