If you’ve been anywhere near social media recently and follow any fitness accounts you’ve probably seen folk banging on about protein. And although sometimes the advice is a wild (especially around how much protein you should be eating) there is good reason for highlighting the role of this powerhouse. Protein is one of the most essential nutrients in your diet, playing a crucial role in everything from muscle building to fat loss. Whether you’re looking to lose weight, gain strength, or just feel better overall, understanding protein is key.

So, let’s break it down: What is protein? Why is it so important? And how can you easily increase your intake to support your fitness goals?

What is Protein?

Protein is one of the three macronutrients your body needs to function (alongside carbohydrates and fats – posts on those coming up!). It’s made up of amino acids, which are often referred to as the building blocks of the body. Protein pretty much gets involved in some fashion in most of your bodily functions —it’s what your body uses to build and repair muscles, organs, skin, hair, and even hormones.

While your body can produce some amino acids on its own, there are nine essential amino acids that you must get from food. That’s why it’s important to include high-quality protein sources in your diet.

Why is Protein Important?

Protein is more than just a muscle-building nutrient—it’s essential for your entire body to function properly. Here are some key reasons why you need protein:

• Muscle Repair and Growth – After workouts, your muscles experience tiny tears that need to be repaired. Protein helps with this process, leading to stronger and more resilient muscles over time. Also, if you’re lifting weights to grow muscle you need protein to provide the ingredients to allow it to do so Otherwise you won’t see the results you hope for.
• Hormone Production – Many hormones, including insulin and growth hormone, are made from protein. Without enough protein, your body’s ability to regulate metabolism, muscle growth, and even mood can suffer.
• Immune Function – Your immune system relies on protein to produce antibodies that help fight off infections and illnesses.
• Enzyme Function – Most enzymes (which help your body carry out chemical reactions like digestion) are made of protein.
• Healthy Skin, Hair, and Nails – Collagen and keratin, which are responsible for the strength and structure of your skin, hair, and nails, are made of protein.

This is not an exhaustive list. Protein is vital for supporting so many aspects of the way your body works, and how well it works.

How much Protein Should I consume?

Well as always there’s not an exact amount, because every body is different. As a good baseline the British Heart Foundation recommends 0.75g per kg of bodyweight for most adults. So if you weigh 80kg that’s (80×0.75) 60g of protein per day. If you are training, or trying to build muscle, this will be higher. I will add a word of caution though… it’s not an open-ended thing. There is such a thing as too much protein. If you regularly consume well over the amount your body needs you can end up causing yourself problems like stomach issues, kidney issues, and dehydration. Harvard Medical School recommends up to 2g/kg of bodyweight as a limit for the majority of people.

This is obviously general advice. If you’re not sure about how much you should be eating please seek advice from a professional.

Why is Protein Especially Important for Weight Loss?

If you’re trying to lose weight, increasing your protein intake can be one of the best things you do. Here’s why:

• Protein Keeps You Full Longer – Protein is more satiating than carbohydrates or fats. That means after a high-protein meal, you’ll feel fuller for longer, reducing cravings and unnecessary snacking.
• Protein Supports Lean Muscle Mass – When you lose weight, you want to lose fat, not muscle. Eating enough protein ensures that your body maintains its lean muscle mass while burning fat.
• Protein Has a High Thermic Effect – Your body burns more calories digesting protein than it does digesting fats or carbohydrates. This means that simply by eating more protein, you’re increasing the number of calories your body burns throughout the day.
• Prevents Weight Regain – Studies show that people who eat higher amounts of protein are more likely to maintain their weight loss over time.

How to Increase Protein in Your Diet

Now that you know why protein is so important, let’s talk about the best ways to increase your intake without feeling overwhelmed. It’s not all chicken breast with every meal!

1. Choose High-Protein Foods

Sounds obvious, but making good choices always helps. Some of the best sources of protein include:

• Lean meats – Chicken, turkey, lean beef, pork loin
• Fish and seafood – Salmon, tuna, shrimp, cod
• Eggs – One of the most complete protein sources available
• Dairy products – Greek yogurt, cottage cheese, cheese
• Plant-based proteins – Lentils, chickpeas, black beans, quinoa
• Nuts and seeds – Almonds, peanuts, chia seeds, hemp seeds
• Protein powders – Whey, casein, or plant-based protein powders

2. Plan Your Meals Around Protein

Instead of focusing on carbs or fats, start planning your meals around protein and make this the main part of your meal. For example:

• Breakfast – Scrambled eggs with spinach and feta
• Lunch – Grilled chicken salad with avocado and nuts
• Dinner – Baked salmon with quinoa and roasted veggies
• Snacks – Greek yogurt with honey, a handful of almonds, or a protein shake

3. Add Protein to Every Snack

Snacking can be a downfall when trying to eat healthier, but if you focus on protein-packed snacks, you’ll stay full and satisfied. Try things like:

• Greek yoghurt with berries
• Hard-boiled eggs
• Protein bars (watch out for added sugars!)
• Hummus with veggies
• Cottage cheese with fruit

4. Consider using Protein Powder

For me, it’s preferable to get your protein through whole foods. You get more of an all-round nutritional benefit. However ff you’re maybe training and struggling to get enough protein through whole foods, or need something that’s a quick and easy alternative then protein powders can be a convenient way to fill in the gaps. Try to choose a powder that gives all nine essential amino acids, and that has minimal other ingredients – including sugar and sweeteners. There are a lot of different types that get their protein from different sources – for example whey protein – so do your research and get the one that suits you best.

5. Make Small Swaps

Increasing your protein doesn’t mean overhauling your diet overnight. Do one wee thing at a time and add in gradual changes that you can turn into positive habits. Try these simple swaps:

• Swap cereal for eggs at breakfast
• Choose Greek yogurt instead of regular yogurt
• Replace white rice with quinoa
• Add chicken or tofu to salads instead of just veggies
• Snack on nuts instead of chips (although be wary of the calorie content of nuts if you’re trying to keep to a calorie deficit)

Final Thoughts

Protein is absolutely vital to the healthy functioning of your body, whether you’re training for a marathon or sitting on the couch. It’s required for everything to simply just function properly, without adding any extra activities on top. As we discussed above it contributes to everything from making muscle to generating the hormones that control your mood.

It might well be that when you look at your diet you’re eating enough protein, and if that’s the case, well done! But if not, consider making a few small changes to increase your protein intake and you will start seeing the benefits.