The power of protein
The power of protein
Protein has taken centre stage in health and nutrition circles - and for good reason. Whether you’re aiming to get stronger, shed a few kilos, feel fuller for longer, or simply stay energised throughout the day, protein plays a starring role. But what exactly is protein, how much do we need, and why has it become the nutrient everyone’s talking about?
What is protein, and why do we need it?
There are three very important macronutrients our bodies need to function well - fats carbohydrates and proteins. Carbs and fats are a conversation for another day but just remember, they are necessary and you shouldn’t cut them out of our diet!
Think of it as the building block of life—it’s used to build and repair tissues, make enzymes and hormones, and support healthy hair, nails, bones, and muscle. It’s also crucial for maintaining a strong immune system and helping your body recover after exercise or injury.
Protein is made up of smaller units called amino acids—there are 20 amino acids in total, and 9 of them are considered essential. That means your body can’t produce them on its own, so you need to get them from food.
You can think of amino acids like the Lego blocks that make up your body's structures. Without enough of the essential ones, your body can’t function properly or maintain muscle, especially as you age.
How much protein do you need per day?
This is a bit of a loaded question as there seem to be so many answers about and it can be quite individual depending on your current physical activity, your age, whether you are trying to lose weight or simply wanting to maintain your current level.
If you search the internet, you will see that there are many well-respected groups that stick to 0.8 grams per kilogram of body weight however, this is simply high enough. The CSIRO has conducted significant research into protein needs of Australians and they advise that the 0.8 grams recommendation makes some outdated and incorrect assumptions:
Body size has changed: The original guidelines were based on “reference” body weights (76kg for men, 57kg for women), but today’s average Australian adult is significantly heavier. This means the old calculations may underestimate real needs.
Most people aren’t in energy balance: The recommended daily intake (RDI) assumes you’re maintaining your weight, but many Australians are actively trying to lose weight which increases protein needs to preserve muscle while in a calorie deficit.
Muscle mass matters: The guidelines also assume you have adequate muscle mass, which isn’t always the case, particularly for older adults or those who are less active. In reality, many people have deficient muscle levels, making higher protein intake even more important.
It’s not just about surviving, it’s about thriving: The current RDI is based on preventing deficiency, not on supporting optimal health, muscle strength, or metabolic function. More protein can help you not just “get by” but feel and function better.
Protein quality varies: Not all protein is created equal. The recommendations assume a high-quality, mixed-diet intake, but depending on your eating habits (especially if you're more plant-based), you may need more protein to get the same benefit.
So, what is the recommendation?
In short, the CSIRO advocates for higher daily protein targets, especially for older adults, those trying to manage their weight, or anyone wanting to support strength, energy, and long-term health. Their evidence suggests a range of between 1.2-1.6 grams of protein per kilogram of body weight per day.
For example, if you weigh 73kgs and want to eat at the higher end of the recommendation, you will calculate as follows:
73 x 1.6 = 116grams of protein per day.
You can read more of the CSIRO report here.
Do men and women need different amounts?
Yes and no. The difference usually comes down to body size and muscle mass rather than gender alone. Men often have more muscle, so may require more protein to support it. Individual needs vary based on activity levels, goals, age, and health.
Does age or activity level matter?
Absolutely. As we age, we naturally lose muscle mass which is a process called sarcopenia. After 40, we can lose up to 1% of muscle per year if we’re not actively maintaining it through strength training and adequate protein intake. So, if you're 40+ and exercising regularly, you need more protein than someone younger or sedentary.
And no, a piece of toast and coffee in the morning won’t cut it!
Animal vs. plant-based protein: What’s the difference?
Not all proteins are created equal. The main difference lies in their amino acid profiles.
Animal proteins (like meat, eggs, dairy, poultry, and fish) are complete proteins, meaning they contain all nine essential amino acids your body can’t make on its own.
Plant proteins (like legumes, tofu, lentils, nuts, seeds, and whole grains) are often incomplete, missing one or more essential amino acids. But combining different plant proteins (like rice and beans) throughout the day can still provide everything you need.
Excellent protein sources
Want to up your protein intake and don’t know where to start? Here are a few easy gets:
Animal-based:
Eggs (6g each)
Chicken breast (25–30g per 100g)
Greek yoghurt (10g+ per serve)
Tuna or salmon (25g+ per 100g)
Cottage cheese (15g per ½ cup)
Plant-based:
Lentils (18g per cup cooked)
Tofu (12g per 100g)
Chickpeas (15g per cup cooked)
Quinoa (g per cup cooked)
Peanut butter (8g per 2 tablespoons)
Here’s an idea, mix and match! Add lentils to mince, tofu to stir fries, or Greek yoghurt to smoothies. Delicious and nutritious!!
What happens if you're not getting enough?
Not getting enough protein into you can cause health issues including:
Loss of muscle mass and strength
Slower recovery after workouts or injuries
Fatigue and low energy
Poor immune function
Increased hunger and cravings
Trouble managing weight
And let’s face it, when you’re juggling work, kids, fitness, and life, low energy is the last thing you need.
Protein for satiety and fat loss
One of the best things about protein? It keeps you feeling full.
Protein slows down digestion and helps regulate appetite hormones, making you feel satisfied for longer. This is a big win if you're trying to reduce snacking or cut down on processed foods. Plus, your body burns more calories digesting protein compared to carbs or fat which is a little bonus called the thermic effect of food.
This is why many fat loss plans now focus on high-protein eating rather than obsessing over cutting fat or calories. It works and more importantly, it’s sustainable.
Why is everyone talking about protein now?
For years, the spotlight was on low fat everything - yoghurt, cheese, even salad dressing. But we’ve since learned that not all fats are bad, and that cutting fat often meant cutting nutrients and adding sugar (hello, 1990s snacks). Now, with more focus on whole foods, balanced diets, and strength as we age, protein is rightly getting the attention it deserves.
People are living longer, staying active well into their 60s, 70s and beyond - and protein is key to doing that well.
What about feeding a family? Any tips?
Kids have different needs, but protein is still important for their growth, development, and concentration. They don’t need as much as adults, but it’s good to include protein at every meal, not just dinner.
Easy family-friendly options:
Eggs or smoothies for breakfast
Tuna or chicken sandwiches for lunch
Beans or lentils in tacos, pasta sauces, or soups
Yoghurt or cheese as snacks
Nuts or seeds in lunchboxes (if school-safe)
If you're cooking for a family, it’s about balance, Pair proteins with plenty of veggies, healthy fats, and carbs, and you’re on the right track.
Whether you’re trying to lose fat, build strength, manage your energy, or simply feel better day to day, protein matters. And, as we age, it matters even more.
Start by adding a source of protein to every meal, look for easy swaps (like Greek yoghurt over regular), and don’t be afraid to mix it up with both animal and plant-based sources.
Remember, if you are looking at changing your diet or reviewing anything with your health, it can be a good idea to check in with your medical professionals to make sure you are on the right path for you. And to make it easier, here’s a quick cheat sheet to download, print and pop on your fridge as a reminder of protein levels in popular foods - click here.
In the meantime, I’d love it if you shared your favourite protein based meals – I’m always on the lookout for tasty new options!!