Why do we need protein and how much?

Protein is a buzz word in the food industry these days as well as amongst sports enthusiasts, but why we need it and how much is a question that often comes up when we talk about it. Protein plays an essential role in the body and is vital for staying healthy.

What are some of the roles protein plays in our body?


  • It helps to boost muscle mass (including lean muscle mass)
  • Supports our metabolism
  • Can help burn fat
  • Can boost the health of our adrenal and thyroid glands.
  • Boosts mood (think amino acids!)
  • Helps regulate blood sugar levels
  • Supports bone health

Spacing your protein out during the day is important, as too much protein into one meal as your only source, the body can then store as fat. This is dependent on your requirements for protein intake.

So how much should I have? I like to refer to how Dr Axe approaches this…

  1. For maintenance having 50% of your body weight in grams is supportive for overall health i.e. You weigh 160 pounds you may have 80 grams over the day.
  2. However, if you are trying to burn fat then consume on average 0.7 - 0.8 grams per pound of body weight, i.e. if you weigh 150 pounds you may have 113g of protein.
  3. If you are trying to burn muscle, then you may consume closer to your body weight (pounds) as grams, i.e. you weigh 160 pounds, you may have 160g over the day.

In the next blog we look at where can we source our protein from (quality is key!), and what that looks like spread over a day of meals to ensure we are getting enough in the best way to fuel our body.

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Health-and-Wellbeing, eating for energy, healthy lifestyle, protein, protein power


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