Most people associate protein with bodybuilders, athletes and protein shakes. In reality,
every cell in the body relies on protein. It helps build and repair tissues, produce
hormones and enzymes, support immunity, maintain muscle mass and keep us feeling
fuller for longer.

While severe protein deficiency is uncommon in developed countries, many people
consume less than is optimal for their age, lifestyle and body’s requirements. The gap is
often greatest in older adults, women, people trying to lose weight and those recovering
from illness or injury.

What Is Protein?

Protein is made up of amino acids, compounds used throughout the body to build and
repair tissues, produce hormones and enzymes, support immunity and maintain
muscle.

Unlike carbohydrates and fat, the body has no dedicated protein storage system. This
means a regular dietary supply is needed to support ongoing repair, maintenance and
growth.

Why Protein Matters

Protein plays a central role in maintaining muscle and strength, supporting recovery
after illness or exercise, contributing to immune function and helping regulate appetite.
These functions become increasingly important as we age.

From around the age of 30, adults gradually begin losing muscle mass. This process
accelerates after the age of 60 and can be worsened by inactivity, illness,
hospitalisation and poor nutrition.

Loss of muscle is not simply a cosmetic issue. It can contribute to:

• Reduced strength
• Impaired balance
• Increased risk of falls
• Slower recovery from illness
• Greater frailty
• Loss of independence

Muscle acts as a reserve of strength and resilience. The more muscle we preserve as we
age, the better equipped we are to remain active, mobile and independent.

For older adults, adequate protein intake may be one of the most important nutritional
strategies available.

How Much Protein Do We Need?

The Recommended Daily Allowance (RDA) is:

0.8 g per kilogram of body weight per day

However, this represents the minimum amount required to avoid deficiency rather than
the amount many experts consider optimal.

General Adults: 1.0–1.2 g/kg/day

A 70 kg adult would require approximately 70–84g of protein daily.

Physically Active Adults: 1.2–1.6 g/kg/day

Strength Training and Muscle Building: 1.6–2.2 g/kg/day

Weight Loss: 1.2–1.8 g/kg/day

Higher protein intakes can help preserve muscle mass during calorie restriction.

Older Adults: 1.2–1.6 g/kg/day

Ageing muscles become less responsive to dietary protein, meaning older adults often
require more protein, not less.

Pregnancy and Breastfeeding

Protein requirements rise during pregnancy and remain elevated while breastfeeding.
A practical guide is:

• First trimester: similar to baseline needs
• Second trimester: approximately 10g extra daily
• Third trimester: approximately 25g extra daily

Adolescence and Puberty

Periods of rapid growth increase protein requirements due to the development of
muscle, bone and other tissues.

Why Women Often Need More Protein Than They Think

Protein is often marketed towards men trying to build muscle, yet women may stand to
benefit just as much from paying attention to protein intake.
Protein becomes particularly important during:

• Puberty
• Pregnancy
• Breastfeeding
• Perimenopause
• Menopause
• Later life

Many women consume relatively little protein at breakfast and lunch, relying heavily on
an evening meal to meet their needs. Over time, this can make it more difficult to
maintain muscle mass, particularly during periods of hormonal change.

Natural Sources of Protein

Animal sources: chicken, fish, eggs, Greek yoghurt, cottage cheese and milk.

Plant sources: tofu, tempeh, edamame, lentils, chickpeas, beans and peas.

Nuts and seeds: almonds, pumpkin seeds, chia seeds and hemp seeds.

While nutritious, nuts and seeds generally provide less protein relative to their calorie
content than many people realise.

Protein Density: Getting More Protein for Fewer Calories

Not all protein sources provide the same amount of protein relative to calories.

Food	Protein	Calories
Chicken breast (100g)	30g	165
Cod (100g)	23g	105
Greek yoghurt (200g)	20g	120
2 Eggs	12g	140
Lentils (100g cooked)	9g	115
Chickpeas (100g cooked)	9g	165
Almonds (30g handful)	6g	175

This doesn’t mean almonds are unhealthy. It simply highlights that foods can be
nutritious without being particularly protein-dense.

Understanding this distinction can be useful when trying to increase protein intake
without dramatically increasing calorie intake.

Protein Doesn’t Have to Be Expensive

Increasing protein intake doesn’t require powders, supplements or specialist products.
Some of the most affordable sources include milk, eggs, beans, lentils and canned fish
such as tuna or sardines.

Protein powders can be convenient, particularly for athletes or busy individuals, but
they are supplements rather than necessities. Some products contain substantial
amounts of added sugar, sweeteners and flavourings, while whole-food protein sources
often provide additional vitamins, minerals and fibre.

Signs You May Not Be Getting Enough Protein

Mild protein inadequacy can be surprisingly subtle. Possible signs include:

• Increased hunger
• Reduced strength or muscle mass
• Slower recovery from illness or exercise
• Fatigue
• Hair thinning, brittle nails or poor wound healing

These symptoms can have many causes, but protein intake is sometimes overlooked.

Can You Have Too Much Protein?

For most healthy individuals, moderately high-protein diets appear safe.

However, more is not always better.

Once the body has used the amino acids required for repair and maintenance, surplus
protein is broken down. The nitrogen component is excreted in urine, while the
remainder may be used for energy or stored as body fat if overall calorie intake exceeds
requirements.

In other words, excess protein is not automatically converted into muscle.

Consuming substantially more protein than needed is unlikely to provide additional
benefits and may simply become an expensive source of excess calories. People with
significant kidney disease should seek medical advice regarding appropriate protein
intake.

Closing the Gap

Protein is often viewed through the narrow lens of sport and bodybuilding. In reality, it
plays a central role in strength, recovery, immunity, healthy ageing and day-to-day
function.

The challenge is rarely severe deficiency. More often, it’s the quieter gap between the
protein we need and the protein we actually consume.

For growing teenagers, pregnant women, active adults, people trying to lose weight and
older adults hoping to preserve strength and independence, closing that gap may be
one of the most impactful nutritional changes they can make.

To find out more click the links below:

• Protein Collection
• Super Protein with Fibre
• Pea Protein Powder
• Soya Protein with Vitamins & Minerals

Information and other content provided in these blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.