Introduction
Protein has occupied nutritional headlines for decades — from bodybuilding subculture to mainstream health discourse. But beyond the gym, protein is essential for virtually every biological process in the human body, from immune function and enzyme production to tissue repair and satiety regulation.
Why Protein Matters
Proteins are composed of amino acids — 20 in total, nine of which are “essential” meaning the body cannot synthesise them and must obtain them from food. These amino acids serve as the structural and functional backbone of muscles, organs, hormones, antibodies, and transport proteins like haemoglobin.
How Much Do You Need?
The minimum recommended dietary allowance (RDA) is 0.8g per kg of bodyweight per day — but this represents the minimum to prevent deficiency, not optimise health.
Current evidence suggests the following ranges are optimal: Sedentary adults: 1.0–1.2g/kg; Active adults: 1.4–1.6g/kg; Muscle building: 1.6–2.2g/kg; Fat loss (to preserve muscle): 1.8–2.7g/kg; Older adults (50+): 1.2–1.6g/kg (muscle mass declines with age — a condition called sarcopenia).
Timing and Distribution
The body can effectively utilise approximately 20–40g of protein per meal for muscle protein synthesis. Spreading intake across 3–4 meals is more effective than consuming most protein in a single sitting. Post-exercise protein (within 2 hours) is particularly effective for muscle repair.
Best Protein Sources
Animal sources (complete proteins with all essential amino acids): chicken breast, fish, eggs, Greek yoghurt, cottage cheese, lean beef, whey protein.
Plant sources (often incomplete — combine for a complete profile): soy products (complete), lentils, chickpeas, black beans, quinoa (complete), hemp seeds, tempeh, edamame.