Let’s talk protein

Everywhere we turn, we’re told to eat more protein. From store brought protein bars to shakes and now protein water, it seems like we’re surrounded by messages saying we need more. But for most of us do we actually need more?

For the average healthy adult, protein needs are around 0.6–1.0 grams per kilogram of body weight per day - an amount that can easily be met through regular food, no supplements required.

Protein is found in plenty of everyday foods like chicken, red meat, seafood, eggs, dairy products (such as milk, cheese, and yoghurt), tofu, tempeh, and nuts. Including a variety of these foods across your meals and snacks helps you get enough protein, as well as other important nutrients like iron, calcium, and zinc.

Most people who eat a balanced diet—say, some yoghurt or eggs at breakfast, a sandwich with chicken or chickpeas at lunch and a serve of meat, fish or tofu at dinner are already ticking the protein box without even trying.

There are a few situations where protein needs can be a little higher. People living with chronic illness, those who exercise a lot, pregnant or breastfeeding women, children and older adults may benefit from slightly more to help maintain muscle, support recovery, and meet their body’s extra demands.

It’s also important to remember that more isn’t always better. Overdoing protein, especially from supplements or ultra-processed high-protein snacks, can crowd out other foods your body needs, like fruits, vegetables, and whole grains that provide fibre, vitamins, and antioxidants.

So instead of stressing about protein powders or high protein everything, focus on balance. Include a good source of protein at each meal and snack, choose real foods most of the time, and enjoy a variety of colourful foods on your plate. For most of us, that’s all it takes to get the right amount of protein and support a strong and healthy body.