Understanding Protein: Role, Sources, and Dietary Needs

Protein is one of the three main macronutrients essential to human health, alongside carbohydrates and fats. Unlike carbohydrates, which mainly provide energy, protein’s role is unique and far-reaching in supporting your body’s structure and function. Ensuring you consume enough protein each day is a cornerstone of good nutrition and overall wellbeing.

What Is Protein and Why Is It Good for You?

Protein is made up of smaller building blocks called amino acids. These are used by the body to build and repair tissues such as muscle, skin, hair and nails. Many hormones, enzymes and immune system chemicals are also proteins or depend on proteins for their function. Because your body cannot store protein in the same way it stores fat or carbohydrates you need a steady daily supply through your diet.

Eating enough protein supports muscle growth and repair, helps you feel fuller for longer and plays a role in maintaining healthy bones, blood and body tissues. It is particularly important as you age, if you are recovering from illness or injury or if you regularly exercise.

What Happens If You Don’t Get Enough Protein?

If your diet is consistently low in protein then your body can struggle to carry out vital functions. Signs of inadequate protein include muscle loss and weakness, fatigue, slow healing, thinning hair and a weakened immune system. In children and teenagers protein deficiency can lead to poor growth and development. Although outright deficiency is rare in countries with ample access to varied foods, mild insufficiency can still slow recovery from illness or reduce strength and vitality, especially in older adults.

Animal and Plant-Based Sources of Protein

Protein is found in a wide range of foods giving you plenty of options to build a balanced diet. Animal-based sources are often considered ‘complete’ proteins, meaning they contain all the essential amino acids your body can’t make itself. These include lean meats like beef, pork and lamb as well as poultry such as chicken and turkey. Fish, eggs, and dairy products such as milk, cheese, and yoghurt are also ‘complete’ proteins.

Plant-based proteins are excellent alternatives when supporting a varied and sustainable diet. While not all plant proteins are ‘complete’ combining them across meals provides all the amino acids your body needs. Lentils, chickpeas and other legumes are fantastic sources of protein as well as fibre, vitamins and minerals. Soy products – including tofu, tempeh, and soy milk – offer protein quality comparable to animal sources and are hugely versatile in recipes.

Other plant-based sources include nuts, seeds, whole grains like quinoa and brown rice and certain vegetables such as peas and beans. Many people enjoy mixing these foods, whether or not they follow a vegetarian or vegan diet, for added variety and health benefits.

How Much Protein Should You Eat?

Protein needs are often described as a percentage of total energy intake or in grams per kilogram of body weight. For most adults, about 15 to 25 percent of your daily energy intake should come from protein. In practical terms, this usually translates to between 0.75 and 1.0 grams of protein per kilogram of body weight per day. For example, an adult weighing 70 kilograms would need around 52 to 70 grams of protein daily.

Your needs may increase with age, higher activity levels or specific health conditions. Including a source of protein at each meal, such as dairy in your breakfast, lentils in your lunch and a piece of fish or tofu at dinner is a simple and effective approach.

Bringing Protein Into Your Everyday Diet

Making protein a regular part of your diet is straightforward when you know your options. Enjoy a sandwich filled with hummus or lean chicken, add beans to your salads or try a soy-based stir-fry for dinner. For those choosing mainly or wholly plant-based diets combining a variety of nuts, legumes and grains will provide everything your body needs.

Prioritising enough protein not only supports your day-to-day vitality but also builds a strong foundation for resilience and good health throughout life. Whether you prefer animal, plant or a mixture of both sources, focusing on variety and balance will help you meet your protein needs and empower your body to thrive.