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Trusted Information for a healthier you
Protein is an essential nutrient that your body needs every day. It helps build and maintain muscles, supports tissue repair, and plays a role in many important processes throughout the body. Protein comes from a wide range of foods, including meat, fish, eggs, dairy products, beans, lentils, nuts, seeds, and other plant-based foods.Understanding how protein works and where to get it can help you make more balanced food choices and support your overall health.
Protein is a nutrient made up of smaller compounds called amino acids. Your body uses amino acids to build and maintain muscles, tissues, enzymes, hormones, and other important structures.Some amino acids can be produced by the body, while others need to come from food. This is one reason why eating a varied diet is important.Protein is also one of the three main macronutrients, alongside carbohydrates and fats.
Protein has several important roles in the body. It can help:
Your protein requirements can vary depending on factors such as age, body size, activity level, and overall health.
Protein can be found in both animal and plant-based foods.
Common sources include:
Plant foods can also provide useful amounts of protein, including:
Including different protein sources throughout your diet can help add variety and provide other important nutrients.
Protein sources contain different combinations of amino acids.Complete proteins provide all nine essential amino acids in sufficient amounts. Many animal-based foods are complete proteins, as are some plant foods such as soy.Some individual plant foods contain lower amounts of one or more essential amino acids. However, eating a varied diet can help you obtain the amino acids your body needs.You do not necessarily need to combine specific foods at every meal. Variety across your overall diet is more important.
There is no single protein amount that is ideal for everyone. Your needs can depend on your age, body weight, activity level, lifestyle, and health circumstances.People who regularly participate in strength training or other physically demanding activities may have different protein requirements from someone with a more sedentary lifestyle.Instead of focusing only on a single number, consider your overall eating pattern and whether your meals regularly include nutritious sources of protein.If you have specific dietary requirements or a medical condition, a healthcare professional or registered dietitian can help determine an appropriate intake.
Protein provides amino acids that the body uses to build and maintain muscle. Regular physical activity, particularly resistance or strength training, also plays an important role in maintaining muscle strength and function.Getting enough protein throughout the day, combined with appropriate physical activity, can support muscle health.Protein is important for everyone, not only athletes or people who go to the gym.
Protein can be useful as part of a balanced approach to healthy weight management. Protein-rich foods may help you feel satisfied after meals, while nutritious protein sources can provide other essential nutrients.However, healthy weight management involves more than protein alone. Overall food choices, portion sizes, physical activity, sleep, and individual health factors all matter.
Adding protein to everyday meals does not have to be complicated.
The goal is not simply to eat as much protein as possible. The quality and overall balance of your diet matter too.
Regular exercise may increase the importance of adequate protein intake alongside a balanced diet.
Beans, lentils, tofu, dairy products, eggs, nuts, seeds, and other plant foods can provide protein.
A varied diet containing legumes, soy foods, nuts, seeds, and whole grains can provide protein.
Maintaining adequate protein intake alongside physical activity can be an important part of supporting muscle health as people age.
More protein is not automatically better. Very high-protein diets may not be appropriate for everyone, particularly people with certain health conditions.It is generally better to focus on a balanced eating pattern that includes appropriate amounts of protein along with vegetables, fruits, whole grains, healthy fats, and other nutritious foods.If you are considering a major change to your protein intake, especially if you have an existing health condition, seek personalised advice from a qualified healthcare professional.