Protein: Your Body’s Essential Building Block for Health, Healing & Fullness

What Is Protein & Why Does It Matter?

Protein is one of the three primary macronutrients, alongside carbohydrates and fats, that the human body relies on in significant amounts to maintain health and function.

It plays a central role in building and maintaining the body’s tissues. Everything from muscles, ligaments, skin, and organs to hormones, enzymes, and neurotransmitters rely on protein to function properly. In short, without enough protein, many of the body's critical systems can’t operate optimally.

The Link Between Protein and Recovery

Whether you’re recovering from illness, injury, or surgery, protein is vital. It helps rebuild damaged tissue and supports the immune cells needed to fight infection and inflammation. A deficiency during these times can compromise healing and overall immune resilience.

Proteins are made up of amino acids, some of which your body can make, while others—known as essential amino acids—must come from your diet. Animal-based sources like meat, dairy, and eggs tend to provide all the essential amino acids, whereas plant-based sources may require more variety to meet the body’s needs.

How Much Protein Do You Actually Need?

Your protein needs can vary depending on your age, activity level, health status, and goals. A general rule of thumb is around 1 gram of protein per kilogram of ideal body weight daily. For someone with an ideal weight of 65 kg, that’s roughly 65 grams per day.

However, if you’re aiming to build or maintain muscle (especially important for older adults and women entering perimenopause or menopause), research supports a higher intake of 1.6–2.2 grams per kg of body weight.

Protein’s Role in Keeping You Full

Protein is incredibly effective when it comes to satiety—the sensation of fullness after eating. Compared to fats or carbohydrates, protein does a better job of keeping hunger at bay, making it an essential component in weight regulation and appetite control.

The protein leverage hypothesis suggests that our bodies are wired to seek out enough amino acids for key functions, and if we don’t get enough protein, we may end up overeating other foods to compensate. Prioritizing protein-rich meals can therefore help curb cravings and promote better portion control.

Boosting Metabolism & Managing Weight

Higher protein diets have been linked to increased metabolic rate and reduced appetite, both of which can support healthy weight management. By focusing on protein with each meal—especially breakfast and lunch—you can create a solid nutritional foundation for the rest of the day.

For example, eating two eggs for breakfast isn’t enough if your goal is around 100 grams of protein daily. Each egg contains just 6 grams of protein, so you’d need to add more protein-rich foods to your morning meal to meet your needs.

Protein Content of Everyday Foods

Here’s a guide to help estimate the protein in some common foods:

• 1 cup coconut yoghurt – 1g

• 1 cup almond milk – 1g

• 1 avocado – 3g

• 1 cup oat milk – 3g

• 1 Tbsp peanut butter – 4g

• 1 egg – 6g

• 1 cup quinoa – 8g

• 1 cup milk – 8g

• 1 cup canned chickpeas – 10g

• ½ cup almonds – 15g

• 1 cup Greek yoghurt – 18g

• 115–165g lean beef mince – 30g

• 120g salmon fillet – 30g

• 100g tinned tuna – 30g

• 1 cup cooked edamame – 30g

• 2 cups black beans – 30g

• 1 2/3 cups lentils – 30g

• 100g chicken breast – 31g

• 250g steak – ~62g

Common Concerns Around Protein

There are still myths floating around that a higher protein intake could harm your kidneys or negatively impact bone health. However, studies consistently show that for healthy individuals, increased protein intake has no negative effect on kidney function and actually supports bone density and muscle preservation, particularly as we age.

Of course, if you already have kidney disease, your intake may need to be more closely monitored. Foamy or frothy urine can be one possible sign that your body is excreting excess protein—speak to your healthcare provider if you’re unsure.

Final Thoughts: Make Protein a Priority

Prioritizing high-quality protein sources is one of the most effective ways to support your health, aid recovery, maintain muscle mass, and manage hunger. With the right balance, protein-rich meals can help you feel more satisfied, fuel your body’s needs, and enhance your overall well-being.

When planning your meals, remember: protein isn’t just for athletes. It’s for anyone who wants to feel strong, recover well, and enjoy a more balanced diet.