Why Eating Enough Protein is a Game-Changer for Your Health

Balanced meal with an excellent source of protein and fibre

Protein: it’s more than just a buzzword tossed around in fitness circles. Whether you’re aiming to build muscle, shed fat, feel fuller for longer, or simply keep your body functioning optimally, protein plays a powerful and essential role in your daily diet. But are you getting enough?

Let’s dive into why eating adequate protein is one of the best things you can do for your body—and what happens when you don’t.

Muscle Repair & Growth

Protein is made up of amino acids—the building blocks your body needs to repair and build muscle tissue. Whether you’re lifting weights, doing yoga, or chasing after your kids, your muscles experience tiny amounts of stress and damage. Protein helps heal that damage and make your muscles stronger in the process.

As we age, we naturally lose muscle mass. Eating enough protein helps preserve strength and mobility over time.

Supports Weight Management

Trying to lose fat or maintain a healthy weight? Protein is your friend. It keeps you feeling full and satisfied longer than carbs or fats, which can help reduce overall calorie intake without leaving you hungry.

Protein also has a higher thermic effect—meaning your body burns more calories digesting it compared to other nutrients. More fullness + more calorie burn = a win-win.

Stable Blood Sugar Levels

Poached eggs on toast, a perfect combination

Pairing protein with carbs slows down the absorption of sugar into your bloodstream, which

helps prevent blood sugar spikes and crashes. This is especially important for managing energy levels, mood, and cravings throughout the day.

Stronger Hair, Skin, and Nails

Collagen, keratin, and elastin—proteins that keep your skin smooth, your hair shiny, and your nails strong—all rely on dietary protein. Without enough, you may notice brittle nails, hair thinning, or dry, dull skin.

Supports Hormones & Enzymes

Many hormones and enzymes that control bodily functions (like metabolism, digestion, and mood) are made from protein. Getting enough ensures your internal systems are running smoothly.

Boosts Immune Function

Your immune system depends on protein to create antibodies and immune cells that fight off viruses and bacteria. If you’re constantly getting sick or feeling run down, inadequate protein could be part of the problem.

How Much Protein Do You Actually Need?

The “right” amount varies depending on your age, activity level, and goals. A general rule of thumb:

• Sedentary adults: ~0.8 grams per kg of body weight

• Active adults or older adults: 1.2–2.0 grams per kg

• Strength training or building muscle: closer to 2.0 grams per kg

  
  

That said, don’t overthink it—aim to include a source of protein with every meal and snack. Think lean meats, eggs, Greek yogurt, lentils, tofu, nuts, or high-quality protein powders.

Don't forget nuts, lentils and beans.

Bottom Line

Protein isn’t just for bodybuilders—it’s a foundational nutrient your body relies on for strength, energy, balance, and resilience. Prioritize it, enjoy it, and your body will thank you for it.

When plating up meals ask yourself a couple of questions.

1. Is there enough protein for my needs?

2. Are the parts of the meal supporting good gut health - (e.g.Fiber - that's a whole other blog post in it's-self).

This is just the tip of the nutritional iceberg, if you would like to find out more about how nutrition supports your mental health and it's impact on ageing well, - both are my specialty areas, then please get in touch for a chat.

Until next time.

Lynn X

P.S. The Workplace Survival Kit is still only £27 until the end of April. Here is the link to get access to the course. Perhaps you know someone that might benefit from early engagement, please have a look and pass these details on.

Thank you XX