Protein explained: Sources & daily needs

Protein has become one of the hottest nutrition topics in recent years. Walk into any supermarket or café and you’ll find protein bars, protein shakes, and protein-enhanced versions of almost everything. 

With so much attention, it is easy to assume that more protein is always better. But the real question is: are all protein sources created equal, and how much do we actually need?

Why do we need protein?

Protein is one of the three macronutrients, alongside carbohydrates and fats. It is essential for growth, repair, hormone production, immune health, and maintaining muscle mass. Unlike carbohydrates and fats, the body cannot store protein in the same way, which is why we need a steady intake from food each day.

Quality over quantity

Not all proteins are the same. Proteins are made of amino acids, often referred to as the “building blocks” of the body. Some amino acids are essential, meaning we must get them from food. Animal proteins such as eggs, fish, poultry, and dairy tend to be “complete proteins” that contain all essential amino acids in the right proportions. Plant-based proteins such as beans, lentils, nuts, seeds, and whole grains can be lower in one or two amino acids, but when eaten in variety, they complement each other beautifully.

A balanced diet includes protein from multiple sources. A portion from animal products, combined with proteins from plants, nuts, and seeds, ensures not just balance but also variety of nutrients, fibre, and healthy fats.

How much protein do we really need?

For most adults, a general guideline is around 1.2 to 1.6 grams of protein per kilogram of body weight per day. That means if you weigh 70 kilograms, you might aim for 85 to 110 grams of protein daily. This is higher than the minimum government recommendation but reflects what many studies show to be optimal for supporting energy, mood, muscle mass, and healthy ageing.

It is worth remembering that more is not always better. Very high protein diets can sometimes put unnecessary strain on the digestive system and kidneys, particularly if other food groups are being neglected. Balance is key.

Good quality protein sources

Here are some nourishing options to include throughout the week:

• Animal proteins: Eggs, chicken, turkey, fish, shellfish, natural yoghurt, cottage cheese
• Plant proteins: Lentils, chickpeas, black beans, edamame, quinoa, oats
• Nuts and seeds: Almonds, walnuts, pumpkin seeds, hemp seeds, chia seeds, tahini
• Other whole foods: Tempeh, tofu, miso, spirulina

Building meals around a mix of these foods supports not only protein intake but also a wide variety of vitamins, minerals, and antioxidants.

How to eat enough protein

Rather than focusing only on hitting a number, think about spreading protein across your day. For example: scrambled eggs with spinach for breakfast, lentil soup or quinoa salad for lunch, a handful of nuts as a snack, and grilled fish with vegetables for dinner. This approach helps keep energy stable, curbs cravings, and supports repair and recovery after exercise.

Everyone’s needs are unique, and what works best for you will depend on your lifestyle, goals, and health history. If you’d like support in finding the right balance of protein and other nutrients, get in touch with a nutritional therapist to book a consultation and start feeling your best with a nutrition plan tailored to you.