Protein: Why Your Muscles (and the Rest of You) Are Counting on It

Updated: Jul 9

Let’s be honest, protein has become the star of the nutrition world. Walk down any grocery aisle and you'll spot it everywhere: protein bars, protein cereal, protein water, even protein-packed pasta. But beyond the marketing buzz, there’s a reason protein gets so much love, especially if you're working on building or maintaining muscle.

Still, even if you're not lifting heavy at the gym or chasing visible gains, your body’s relationship with protein runs deep. It's not just for bodybuilders and athletes. It's for everyone.

Let’s unpack why.

First Things First: What Is Protein?

Protein is one of the three major macronutrients (alongside carbs and fats), and it’s made up of smaller building blocks called amino acids. Think of them like tiny Lego pieces that your body uses to build, repair, and maintain just about everything, muscle, skin, enzymes, hormones, even your hair and nails.

Out of the 20 amino acids your body needs, 9 are “essential”, meaning you have to get them from food because your body can’t make them on its own. And that’s where protein-rich foods come in.

Muscle Talk: Why Protein Is Crucial for Building and Maintaining Strength

If you’ve ever heard the phrase “muscles are made in the kitchen,” this is what they were getting at.

When you exercise, especially with weights or resistance training, you’re creating tiny tears in your muscle fibers. Your body then repairs those tears using amino acids from protein, and in the process, your muscles become stronger and, over time, bigger.

No protein? No repair. No growth. No progress.

And if you’re not actively trying to build muscle but want to keep what you’ve got (especially as you age), protein still plays a starring role. As early as your 30s, you start to naturally lose muscle mass, a process called sarcopenia. Regular protein intake, combined with physical activity, helps slow that loss and keeps you stronger, longer.

More Than Just Muscles: The Other Jobs Protein Does

Even if you never set foot in a gym, protein is pulling a lot of weight behind the scenes:

Tissue repair: Cuts, bruises, injuries, your body needs protein to heal.
Immune support: Antibodies (your body's defense system) are made of, you guessed it, protein.
Hormone production: Some key hormones like insulin and growth hormone are protein-based.
Enzymes and metabolism: Many enzymes that help digest food and regulate energy are made from protein.
Feeling full: Protein is highly satiating, helping to curb cravings and support healthy weight management.

How Much Protein Do You Actually Need?

That depends. The standard recommendation is about 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound) for sedentary adults. But if you’re active, trying to build muscle, recovering from injury, or over 50, you’ll likely need more—often 1.2 to 2.0 grams per kilogram (that’s roughly 0.55 to 0.9 grams per pound).

For example:

A 70kg (154lb) sedentary person needs ~56g/day.
A 70kg person doing strength training might need 84–140g/day.

Best Sources of Protein

Animal-Based:

Chicken, turkey, beef, pork
Eggs
Fish and seafood
Dairy: Greek yogurt, cottage cheese, milk
Whey or casein protein powder

Plant-Based:

Lentils, chickpeas, black beans
Tofu, tempeh, edamame
Quinoa
Nuts and seeds
Plant-based protein powders (pea, hemp, soy)

If you’re vegetarian or vegan, you can absolutely meet your protein needs, it just takes a little more variety to get those essential amino acids.

Additional Reading: High-Protein Meal Ideas for Breakfast and Dinner

Timing Matters (a Little)

While total protein intake is most important, spreading it out through the day helps your body use it more efficiently. Aim to include 20–40g of protein per meal, especially if you’re trying to build or maintain muscle.

And after a workout? Your muscles are especially primed to soak up protein, so having a protein-rich snack or shake within an hour or two can help with recovery and growth.

Can You Get Too Much?

Yes, technically. But for most healthy people, even those eating high-protein diets, it’s generally safe. If you have kidney disease or other health issues, check with your doctor. For the average person, concerns about "too much protein" are usually overblown, especially when it's part of a balanced diet.

Bottom Line

Whether you’re aiming for muscle, maintaining what you’ve got, recovering from a workout, or just trying to feel full and energised throughout the day, protein is your go-to ally.