Why Protein Matters

Protein is one of the three essential macronutrients the body needs to function properly. It plays an important role in the maintenance and repair of tissues and contributes to the structure and function of muscles, bones, skin, enzymes, and hormones.

Protein is made up of amino acids, including nine essential amino acids that must be obtained through the diet. Consuming enough protein as part of a balanced diet can help support overall health, recovery, and physical performance.

Key Benefits of Protein

1. Muscle Growth & Maintenance

Protein contributes to the growth and maintenance of muscle mass. Following exercise, dietary protein provides amino acids that support muscle recovery and adaptation.

Consuming sufficient protein alongside resistance training may help support strength development and recovery from exercise.

2. Satiety & Weight Management

Protein-rich meals are generally associated with increased feelings of fullness compared with lower-protein meals. Including protein as part of balanced meals may help support appetite control and make it easier to maintain healthy eating habits.

Protein also has a higher thermic effect than carbohydrates and fats, meaning the body uses comparatively more energy during digestion and metabolism.

3. Immune System Function

Protein provides amino acids that are used to produce many important compounds in the body, including antibodies involved in normal immune system function.

Adequate dietary protein intake is important for supporting normal physiological processes throughout the body.

4. Bone Health

Protein contributes to the maintenance of normal bones when consumed as part of a balanced diet. Research suggests that adequate protein intake, alongside nutrients such as calcium and vitamin D, may support bone health, particularly in older adults.

5. Hair, Skin & Nails

Proteins such as collagen and keratin are structural components of the skin, hair, and nails. Adequate protein intake helps provide the amino acids required for normal tissue maintenance and repair.

6. Metabolic & Hormonal Function

Many enzymes and hormones in the body are protein-based. Protein also plays a role in numerous metabolic processes that support normal bodily function.

Protein requirements vary depending on factors such as body weight, activity levels, age, and individual goals.

General evidence-based guidelines include:

• Sedentary adults: approximately 0.8 g per kg of body weight per day
• Recreationally active adults: approximately 1.2–1.6 g per kg per day
• Athletes and strength trainers: approximately 1.6–2.2 g per kg per day
• Older adults: approximately 1.2–1.6 g per kg per day
• Individuals in a calorie deficit: protein requirements may be higher to help support lean muscle mass retention

For example, a person weighing 75 kg who trains regularly may choose to consume approximately 120–165 g of protein per day, depending on their goals and activity levels.

Individual requirements can vary. For personalised advice, consult a registered dietitian or qualified healthcare professional.

Including a variety of protein sources can help support a balanced diet.

Animal-Based Sources

• Chicken
• Turkey
• Eggs
• Greek yoghurt
• Cottage cheese
• Fish
• Lean red meat

Dairy-Based Supplements

• Whey protein concentrate
• Whey protein isolate

Plant-Based Sources

• Lentils
• Chickpeas
• Tofu
• Tempeh
• Edamame
• Quinoa

Plant-Based Supplements

• Pea protein
• Brown rice protein
• Blended plant proteins

Distributing protein intake across meals throughout the day may help support muscle protein synthesis and recovery.

Many active individuals aim for approximately 25–40 g of protein per meal depending on body size and total daily intake. Consuming protein after exercise may also support post-workout recovery.

Protein is an important nutrient that supports muscle maintenance, recovery, and many normal functions within the body. Whether your goal is supporting training performance, maintaining muscle mass, or improving overall dietary quality, consuming adequate protein as part of a balanced diet can play an important role.

Our range of protein supplements offers a convenient way to help support your daily protein intake alongside a balanced and healthy lifestyle.