Protein Demystified: What You Really Need (and What You Don’t)

Protein is arguably the most misunderstood macronutrient today. With so much noise, it’s easy to lose sight of what the science actually says. We see it everywhere: protein bars, shakes, cereals, yoghurts, even water. Social media is full of advice suggesting you need hundreds of grams per day to build muscle, burn fat, or simply be "healthy".

As a nutritionist, I hear these questions all the time: "Am I eating enough protein?" "Should I eat more?" "Can I get enough from plants?" 

In this article, I will break down how much protein your body truly needs, who might benefit from eating more, and how to get high-quality protein from both animal and plant-based sources. I will also be tackling some of the biggest myths out there, especially the persistent (and false) idea that plant proteins are "incomplete".

The Role of Protein

Unlike carbohydrates and fats, which primarily serve as fuel, protein is used to build and maintain the structure of your body. From muscles, bones, skin, and hair to enzymes and hormones, protein plays a crucial role.

Proteins are made up of 20 amino acids, nine of which are considered essential, meaning you must get them through food. Your body breaks down all dietary protein into these amino acids and uses them to build what it needs. Importantly, your body does not distinguish between protein from plants or animals at the amino acid level. Protein is protein.

How Much Protein Do We Really Need?

The Reference Nutrient Intake (RNI) for protein is 0.75 grams per kilogram of body weight per day. That is around 56g for the average man and 45g for the average woman.

This figure is designed to prevent deficiency. It already includes a safety margin and is enough for the vast majority of people. However, many nutrition experts believe this figure is too low for optimal health and function. A growing body of evidence supports a daily protein intake closer to 1 to 1.2 grams per kilogram of body weight for most people. This level is thought to better support muscle maintenance, metabolic health, and ageing.

Some individuals may require even more, depending on factors such as activity level, age, and dietary preferences. So if you're aiming for better energy, strength, or ageing well, 1 to 1.2g/kg is a more realistic target than the bare minimum RNI.

Special Considerations

• Older Adults As we age, we lose muscle mass in a process called sarcopenia. To slow this down and maintain strength, older adults may benefit from higher intakes, around 1.2 to 1.5g/kg/day. Spreading protein evenly across meals and prioritising leucine-rich foods can help preserve muscle.

• Active Individuals If you engage in regular strength or endurance training, you may benefit from 1.2 to 2.0g/kg/day to support muscle repair and recovery. This does not mean you need supplements, just more attention to protein at meals.

• People with Inflammatory Conditions or Illness Individuals living with chronic inflammatory conditions or illnesses, including cancer, may have higher protein needs to help preserve muscle mass and support immune function.

• Plant-Based Eaters Those following a vegan or vegetarian diet may need slightly more protein, around 10 percent more, to account for slightly lower digestibility and leucine content in some plant proteins. Eating a varied diet helps meet these needs easily.

Best Sources of Protein

Animal-Based

• Eggs

• Poultry and lean meats

• Fish and seafood

• Dairy: milk, yoghurt, cheese

• Whey and casein protein (if needed)

Plant-Based

• Legumes: lentils, chickpeas, beans

• Soy products: tofu, tempeh, soy milk, edamame beans

• Whole grains: quinoa, oats, brown rice

• Nuts and seeds: hemp, chia, almonds

• Plant-based protein powders (if needed)

A diverse plant-based diet can meet all protein needs without issue.

A Note on Plant-Based Protein

Choosing more plant-based sources of protein is not only effective for meeting your nutritional needs, it also comes with additional health benefits. Plant proteins tend to be lower in saturated fat and cholesterol, and they offer fibre, phytonutrients, and antioxidants that support long-term health.

Research suggests that diets higher in plant-based protein sources are associated with lower risks of heart disease, type 2 diabetes, and certain cancers. Swapping even some of your animal-based protein for legumes, tofu, or whole grains can contribute to better gut health, weight management, and a more sustainable diet overall.

Myth-Busting: Common Misconceptions About Protein

• “You need extremely high amounts of protein to build muscle.” Not true. Muscle protein synthesis is optimised with 20 to 40g of protein per meal, containing around 2.5 to 3g of leucine. More is not necessarily better, especially if it displaces other nutrients.

• “Plant proteins are incomplete.” All plant foods contain all 20 amino acids. Some have lower proportions of specific ones (like lysine or methionine), but as long as you are eating a variety of plant foods over the day, you will meet your needs easily.

• “More protein equals better health.” Only up to a point. Excess protein beyond your body’s needs is either used as energy or stored as fat. There is no added benefit to high intakes for the average person.

• “You must eat protein immediately after exercise or it is wasted.” Not quite. While it is beneficial to eat protein after training, the anabolic window is broader than once thought. Hitting your total protein needs throughout the day matters more than exact timing.

• “Protein shakes and bars are essential for a healthy diet.” They are not. While they can be convenient in some cases, most people can get more than enough protein from regular meals. Whole foods also provide additional nutrients like fibre and phytonutrients.

• “You cannot get enough protein from a plant-based diet.” Incorrect. With careful planning and a variety of plant-based foods, meeting protein needs on a vegetarian or vegan diet is entirely achievable.

Final Thoughts

For most people, protein is not something to worry about. In fact, the bigger risk is overconsumption, not underconsumption. Instead of obsessing over numbers or relying on bars and shakes, focus on real food, variety, and balance.

If you are older, highly active, or on a plant-based diet, you may need to be more intentional, but that does not mean you need to purchase expensive supplements. With a bit of planning, all your protein needs can be met deliciously and affordably. If you would like personalised advice to ensure you meet your protein needs do feel free to get in touch.