Let's talk about protein: More than just muscles
Practical tips to ensure you're getting enough of this essential building block of health and fitness.
Protein is a vital component of every part of your body. It helps build and repair tissues (not just muscles) but also your skin, hair, organs and more.
The word protein comes from the Greek proteios, which means "of primary importance", and it lives up to the name.
So, think of protein as one of your body's essential building blocks. Now, bear with me as we get geeky: have you heard about amino acids? These are the little building blocks that make up protein. Some of these your body can make on its own, while others, called essential amino acids, must come from food. But do not panic: getting enough is not as difficult as it sounds.
Where do you find protein?
Protein is found in more foods than people think. Animal sources include meat, poultry, fish, eggs and dairy products like yoghurt and cheese. Plant sources include beans, lentils and soy-based foods like tofu and tempeh, as well as seeds, nuts and whole grains such as quinoa, brown rice and oats. Even vegetables, although in smaller amounts, also contribute some protein.
You do not necessarily have to choose one or the other. Many people mix and match according to their lifestyle or preferences.
Plant vs animal protein
You might have heard that plant proteins are "incomplete" and that animal proteins are "better." Let's unpack that.
Yes, animal sources generally contain all essential amino acids. They can also be more nutrient-dense, meaning they provide more nutrients per gram. However, some plant sources, such as soy and hemp, also contain all essential amino acids.
And when you mix different plant foods throughout the day (like beans and grains), your body gets what it needs. You do not need to combine them at every meal. Your body keeps an amino acid pool it draws from over the day. And as a bonus, plant protein sources often come with fibre and antioxidants like polyphenols.
Myths around protein
Protein is one of the most debated topics, right? Let's bust a few common myths.
Myth: You need loads of protein to be healthy.
Most adults need about 0.7 g of protein per kilogram of body weight (according to UK guidelines). That is around 50–60 g per day for many people. If you are aiming to build muscle, the recommended intake may increase to 1.4–1.5 g/kg. For competitive athletes or bodybuilders, it may even reach 2 g/kg. Depending on your lifestyle and goals, you might already be hitting the mark.
Myth: You cannot get enough protein on a plant-based diet.
With a varied diet and some planning, plant-based eaters can easily meet their protein needs. If you eat 100% plant-based, it is worth chatting to a health professional about key nutrients like vitamin B12, which is not found in plants but can be obtained from supplements or fortified foods (more on plant-based diets in another article).
Myth: Soy is bad for men.
Several studies have shown that soy and soy-based foods, such as tofu, tempeh and soy milk, do not reduce testosterone or feminise the body. In fact, soy might offer protective benefits for the heart and prostate.
Yes, there have been two rare cases of men developing gynaecomastia ("man boobs"). Still, in both cases, they were drinking over 1.5 litres of soy milk daily for months. Symptoms disappeared when they stopped. Research also shows that reasonable amounts of soy do not interfere with thyroid health if you have an adequate intake of iodine. So unless you are downing a litre a day for breakfast, there is no reason to worry.
Myth: You need protein shakes to get enough protein.
Protein powders can be convenient, especially if you are aiming for high protein intake, but they are not essential. Many high-protein foods can help you get there as well. Think of all the protein-rich foods you could have as snacks, for example.
Protein beyond muscle
Protein helps build and maintain muscle, and muscle plays a key role in supporting posture, mobility, blood sugar control and healthy ageing. But protein's impact is multifaceted. It also supports your immune system (by helping your body make antibodies), enables you to recover from injury (like when your skin heals after a cut), and plays a role in mood and brain chemistry (serotonin, for example, is made from the amino acid tryptophan). Protein also helps you feel full and satisfied after meals and contributes to hair, skin and nail health.
As we age, our bodies become less efficient at using protein from our meals. That is why older adults (65+) in the UK are encouraged to eat more protein, around 1 to 1.5 g per kilogram of body weight per day (unless they have kidney or liver conditions). If in doubt, it is always a good idea to speak with a healthcare professional.
How to add protein to your diet
Many people may already be getting enough protein from their meals, but here are a few easy ways to include more if you need to.
Add lentils or beans (or other pulses) to your stews, salads, or pasta dishes. Use tofu or tempeh in a stir-fry, wrap, or sandwich. Snack on roasted chickpeas, nuts, or edamame beans. Try soy yoghurt with fruit and seeds. If you eat eggs or dairy, boiled eggs and also unsweetened yoghurt with fruit and a sprinkle of seeds or nuts are easy ways to boost your intake. Cooked chicken breast bites can also be a convenient way to increase your protein intake.
Whether you cook from scratch or rely on convenience, there is a way to fit protein into your routine without stress.
Built with love (and protein): The takeaway
Protein is one of the building blocks of life—and it works best as part of a balanced plate. No matter how you eat, protein has a place at your table. Your body (and admirers) will thank you. And so will your mood.
Spread the love with food.
Emiliano Pena is a dietician based in London
This article is for general information only and is not a substitute for personalised medical or nutritional advice.
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