Protein - Your Questions Answered

What exactly is protein? 

Protein is one of three key nutrients (known as macronutrients) that your body needs in larger amounts to stay healthy and function normally.

After you eat a food containing protein, it's broken down into smaller molecules called amino acids. These enter the body's protein 'pool' and serve as building blocks for new proteins. There are 20 amino acids, but only 9 are considered essential because the body can't make them, so these have to come from our diet.

Strung together in different combinations, amino acids make up different proteins in the body, like words made from letters of the alphabet.

The different types of protein in the body include

• structural proteins like muscle proteins
• hormones like insulin (which regulates blood sugar)
• transport proteins (like hemoglobin, the oxygen-carrying protein in red blood cells)

What is protein important for?  

Every cell and tissue in the body uses protein, and these are continuously being maintained. Old, damaged or misfolded proteins are constantly being broken down and replaced by new proteins – a process called protein turnover. Think of it like old bricks being taken out of a wall and replaced with new ones.

The rate of protein turnover is influenced by various things. It's increased in childhood, pregnancy and with exercise, but becomes slower and less efficient as we get older.

Because the body has no way of storing protein, we need a regular intake from our diet.

How much protein do I need to eat?

In the UK, the recommended intake for protein set at 0.75g/kg of body weight. For someone weighing 70kg, this is about 53 grams. Research shows that average intakes of protein in the UK are above this.

Protein content of different foods

• one medium chicken breast ~30 grams
• two eggs ~ 14 grams
• half a can of lentils ~8 grams
• one cup (250ml) of cow's or soy milk ~ 8 grams

Latest Research

However, many protein researchers view the recommended intake more like a minimum effective dose. That's because studies have shown that eating above this level can be beneficial for various life stages and health goals. For example, protein intakes above the recommended intake can:

• Help prevent muscle loss as we age
• Keep us feeling fuller for longer (helpful on a weight loss journey)
• Protect lean muscle mass during weight loss
• Build muscle (when combined with resistance training)
• Support recovery and adaptation to exercise

Latest research shows that somewhere between 1.2g–1.6g/kg body weight is enough to provide all the additional benefits, with the majority of these reached by 1.2g/kg. So for our 70kg person, this would be 84 grams a day.

Research suggests a large percentage of the population are already at this level, although older adults (65+) are one group who do seem to be falling short. But it's worth working out your own intake, as averages are just that - an average.

Does protein timing matter? 

We used to think that consuming protein as soon as possible after exercise was critical for muscle gains, which is why drinking a protein shake right after hitting the gym became popular. But the window is much bigger - several hours after training rather than 30-60 minutes. So timing is considered fine tuning.

What might matter more is distributing protein through the day, rather than eating the largest amount at dinner. So for example, aiming for 25-30 grams at each meal.

This seems more important as we age, because the body becomes less efficient at using protein to build and maintain muscle. An even spread of protein through the day can also help regulate appetite and energy levels.

Are plant proteins as good as animal for supporting muscle health?

Yes. Researchers used to think that animal proteins were superior to plant for building muscle. But more recent research has shown that when protein intake is sufficient, the difference between plant and animal protein for muscle outcomes is surprisingly small. In short, for most people it doesn’t matter. 

Eating more plant-based proteins can benefit your health too. They tend to be lower in saturated fat and higher in fibre, qualities linked with healthier cholesterol levels and a lower risk of heart disease.

A recent large study of US women found that those eating more plant-based protein had better odds of healthy ageing. This was defined as being free from 11 major chronic diseases, having no impairment in memory or physical function and enjoying good mental health. 

Aren't plant proteins deficient in some amino acids?

This a myth that's still doing the rounds. Animal-based proteins, like eggs, dairy, and meat, contain all nine essential amino acids in optimal levels. Plant proteins contain all the essential amino acids too, but typically one or two are at lower levels than animal proteins. In the past, experts thought you needed to mix and match different plant proteins (like beans and rice) at every meal to balance out the levels.

But scientific understanding has changed. The advice now is that this isn’t necessary. As long as you're eating a variety of plant proteins over a day and eat sufficient calories, your body will get enough essential amino acids.  

Do I need to take a shake or supplement?  

Protein can be found added to just about everything these days, from drinks to snack bars, cereals and even water. These can be a convenient way to top up protein intake, but they aren't necessarily the most nutritious. Where you can, stick to whole foods – most people will be able to meet their protein needs without supplementing.

If you're on a GLP-1 medication (such as Ozempic or Wegovy) and your appetite has reduced, it can be more difficult to meet protein needs. In this case, a protein shake, smoothie or high-protein yoghurt can help meet your needs in a small volume.

What are your highest protein meals?

Great question! Our meals range from 17g-31g of protein. You can also see our meals ordered by protein content (highest to lowest) here.