Protein: What’s the Hype Really About? (And Are You Getting Enough?)

Protein is everywhere right now, on labels, in smoothies, in snack bars, and all over social media. From “high-protein” diets to protein-enriched everything, it’s easy to feel confused.

Do we actually need this much protein, or is it just hype?

Here’s the truth: protein isn’t a trend. It’s a foundational nutrient that impacts everything from your metabolism and mood to how you age. And while our needs vary, many of us could benefit from eating more protein, particularly as we age, and spreading it more evenly throughout the day.

Why Protein Matters (More Than You Think)

Protein underpins nearly every system in the body:

• Building and repairing muscle tissue → critical for metabolism and longevity
• Supporting immune function → proteins form antibodies and immune cells that help defend the body
• Hormone production, including:
  • Appetite hormones (hunger & fullness signals)
  • Metabolic hormones (like insulin)
  • Thyroid function (regulating metabolism)
• Healthy skin, hair, and nails
• Keeping you fuller for longer → reducing cravings and energy crashes

Protein isn’t just for athletes; every stage of life relies on adequate protein intake.

If you’re constantly hungry, low on energy, or struggling with your mood and focus, protein may be the missing piece of the puzzle.

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Protein Needs by Age: How Our Needs Change Through Life

0–9 years

Growth, development, immune system, and brain formation
→ Focus on whole food variety and consistency

Tweens & Teens

Rapid growth and hormonal fluctuations through puberty. Protein supports:

• Energy for busy study days and sport
• Brain development and learning
• Appetite regulation (reducing constant hunger)
• Mood stability during hormonal shifts

Young Adults

Often under-fuelled and overstretched. Protein supports:

• Sustained energy
• Focus and productivity
• Muscle maintenance
• Metabolic health

Perimenopause & Menopause

This is where prioritising protein becomes increasingly important! Age-related muscle loss becomes increasingly important to address, while hormonal shifts can impact:

• Mood, joy, and emotional resilience
• Metabolism and fat storage
• Bone health
• Body composition

→ Adequate protein, alongside resistance training and an overall nourishing diet, can help support muscle mass, bone health, metabolism and healthy body composition through this transition.

Older Adults

Protein is critical for ageing strong, not just ageing, and becomes increasingly important as we get older. Yet this is also a time when many people may eat less of it due to reduced appetite, smaller meals or changing eating habits. Protein supports:

• Muscle preservation
• Strength and mobility
• Brain health
• Independence and quality of life

→ Protein needs are often higher than people realise in this stage

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How Much Protein Do You Actually Need?

There isn’t one perfect protein target for everyone. Your needs depend on your age, body size, activity levels, health and goals.

As a general guide, minimum protein requirements for healthy adults sit around 0.75–0.84 g per kilogram of body weight per day, but minimum doesn’t necessarily mean optimal.

For active adults, those strength training, and as we move through midlife and older age, protein needs may be higher. A practical range of around 1.2–1.6 g/kg/day can be useful for supporting muscle maintenance and growth, depending on the individual.

For example, a 70 kg person aiming for 1.2–1.6 g/kg would be looking at approximately 84–112 g of protein per day.

The goal isn’t to obsess over numbers. It’s to make sure you’re eating enough protein for your body, life stage and goals.

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As a practical starting point:

• Main meals: aim for around 30–35 g protein
• Snacks: include 10–15 g when needed

→ Think of protein as something you build into every meal, not just dinner. Spreading protein across your day can help support muscle protein synthesis, stable energy and satiety, while making it easier to meet your overall needs.

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High-Quality Protein Sources & How Much They Provide

Animal Proteins (Complete + Highly Bioavailable)

• Chicken breast (100g) → 30–31g
• Turkey (100g) → 29–30g
• Lean beef (100g) → 26–28g
• Lean lamb (100g) → 25–27g
• Salmon (100g) → 22–25g
• Prawns (100g) → 20–24g
• Eggs (2 large / ~100g) → 12–14g
• 100% grass-fed beef jerky (30g serve) → 10–15g
• Greek yoghurt (3/4 cup or 170g serve) → 15–20g

→ Red meat may be slightly lower in protein per gram than chicken, but provides valuable nutrients including iron, vitamin B12 and zinc.

Plant-Based Protein Sources

• Tofu (100g) → 10–15g
• Tempeh (100g) → 18–20g
• Lentils (1 cup cooked) → 18g
• Chickpeas (1 cup) → 14g
• Quinoa (1 cup cooked) → 8g
• Buckwheat (1 cup cooked) → 6g
• Chia seeds (2 tbsp) → 4–5g
• Nuts (small handful or 1/4 cup or 30g) → 5–7g

→ Plant proteins are valuable, but you may need a little more planning and variety across the day to meet your overall protein needs.

Try chia in my Choc Bounty Chia Pudding for an easy breakfast or snack.

Protein Powders (Convenient & Effective)

• Whey protein (1 serve) → 25–28g
• Plant-based blends such as pea/rice/pumpkin (1 serve) → 20–26g
• Collagen → ~10g

→ Collagen provides amino acids that support connective tissues such as skin and joints, but it is not a complete protein, so don’t rely on it as your main protein source.

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A Simple Day on a Plate

Breakfast
Turkey + sweet potato + greens → ~30g
or
Greek yoghurt + protein powder + nuts/seeds → ~30g

Need some inspiration? My Lean Turkey & Avocado Protein Bowl is an easy high-protein option for breakfast, lunch or dinner.

Lunch
Chicken or tofu bowl + quinoa/grains + legumes → ~30–40g

For another easy make-ahead option, try my Turkey Meatballs or Best-Ever Turkey Burgers.

Dinner
Fish or lean meat + vegetables + a fibre-rich carbohydrate → ~30–40g

Or try my Easy Mediterranean Beef Skewers with Summer Veggies for a simple protein-rich dinner.

Snacks (if needed)
Protein smoothie, Greek yoghurt, eggs, jerky, nuts & seeds → ~10–15g

Remember, this is simply an example. Your portions and protein needs will depend on your body, appetite, activity levels and goals.

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The Bottom Line

Protein is not a trend, it’s a long-term investment in your health. It plays an important role in:

• Keeping you satisfied between meals
• Supporting stable energy
• Maintaining and building muscle
• Supporting healthy bones and tissues
• Immune function
• Healthy ageing

And ultimately: ageing healthy, ageing strong and maintaining independence.

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Ready to Get This Right for You?

If you’re unsure how much protein you need, or you’re:

• Constantly hungry
• Dealing with energy crashes or cravings
• Feeling flat, mood up and down
• Struggling to maintain muscle or manage weight
• Navigating hormonal changes
• Feeling inconsistent with your nutrition

This is exactly what I help clients with.

My 1:1 coaching is designed to personalise your nutrition for YOU, support healthy body composition, maintain muscle, manage weight, and help you feel strong, energised, consistent and in control of your health.

Reach out to learn more or book a consult.

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_References:

_{1. Wolfe RR et al. (2017) Optimisingprotein intake in adults. Advances in Nutrition}

_{2. Morton RW et al. (2018) Protein supplementation & muscle mass meta-analysis. British Journal of Sports Medicine}

_{3. Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition}

_{4. Deutz NEP et al. (2014). Protein intake for optimal muscle function with aging Clinical Nutrition}

_{5. Bauer J et al. (2013) Protein recommendations for older adults. Journal of the American Medical Directors Association}

_{6. Harvard T.H. Chan School of Public Health. Protein: The Nutrition Source https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/}