Protein is one of the most important nutrients your body needs. It is made up of tiny building blocks called amino acids.

Think of amino acids as individual Lego bricks that fit together to build proteins, which your body uses to build and repair tissues.

Your body can make some amino acids on its own, but there are nine essential amino acids that must come from the food you eat because your body cannot produce them alone.

A complete protein is a protein that contains all nine essential amino acids in the right amounts. Most animal proteins are complete proteins, while only some plant proteins, such as soy, are naturally complete.

Although protein is often associated with building muscle, it is involved in almost every function in your body. Protein helps to:
•    Build and repair muscle after exercise
•    Maintain healthy bones, skin, nails and hair
•    Produce hormones and enzymes 
•    Support a healthy immune system and wound healing
•    Keep you feeling fuller for longer 
•    Maintain muscle while losing weight 

Without enough protein, your body will struggle to repair itself and function properly. 

The amount of protein you need depends on your age, body size, gender, medical conditions and activity level.

As a general guide: 

For example, a 60kg healthy adult needs around 48g of protein per day (0.8g/kg x 60kg), whilst a 65kg strength athlete will need around 104-143g protein per day (1.6-2.2g/kg x 65kg).

What does one serving of protein look like? 

To help put these recommendations into perspective, here are some examples: 

*Protein content varies depending on the product. 

Rather than eating most of your protein at one meal, try to include a source of protein at breakfast, lunch, dinner and snacks where appropriate. Spreading your protein intake throughout the day can help you meet your daily requirements more easily and support muscle maintenance.

Food sources of protein 

Animal foods naturally contain all nine essential amino acids. Good sources include: 
•    Chicken 
•    Beef 
•    Fish 
•    Eggs 
•    Milk 
•    Yoghurt 
•    Cheese

Plants also provide protein, along with fibre, vitamins and minerals. Good choices include: 
•    Legumes (such as lentils, beans and chickpeas)
•    Tofu 
•    Tempeh 
•    Edamame 
•    Peas
•    Nuts 
•    Seeds
•    Quinoa 

While whole foods should always be the foundation of a healthy diet, protein supplements can be a convenient way to increase your protein intake when needed. 

References 

1.       Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fatty Acids, Cholesterol, Protein and Amino Acids. National Academies Press; 2005.

2.       World Health Organization, Food and Agriculture Organization of the United Nations, & United Nations University. Protein and Amino Acid Requirements in Human Nutrition. WHO Technical Report Series 935. Geneva: WHO; 2007.

3.       International Society of Sports Nutrition. Jager R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition. 2017;14:20.

4.       Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength. British Journal of Sports Medicine. 2018;52(6):376-384.

5.       Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: A position papers from the PROT-AGE Study Group. Journal of the American Medical Directors Association. 2013;14(8):542-559.

6.       Academy of Nutrition and Dietetics. Raj S, Guest NS, Landry MJ, et al. Vegetarian Dietary Patterns for Adults: A Position Papers of the Academy of Nutrition and Dietetics. Journal of the Academy of Nutrition and Dietetics. 2025;125(6):831-846.e2.