What are the benefits of Protein?
Understanding Protein: The Essential Nutrient for Muscle Growth, Recovery, and Overall Health
When it comes to improving your fitness, supporting recovery, and maintaining a healthy body, protein is one of the most important nutrients you can include in your diet. Whether you’re training for strength, looking to tone up, or simply aiming to feel more energized, understanding how protein works — and how much you need — is key to achieving your goals.
In this article, we’ll explore what protein is, why it’s essential, how much you need, and the best sources of protein, including plant-based options and supplements. Plus, we’ll link you to our expert nutrition advice services to help you fine-tune your diet for peak performance.
What is Protein?
Protein is one of the three macronutrients our bodies need in significant amounts, alongside carbohydrates and fats. It’s made up of molecules called amino acids, often referred to as the “building blocks of life,” due to their crucial role in repairing and maintaining body tissues.
Why is Protein Important?
Protein plays several vital roles in the body, particularly when it comes to:
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Muscle growth and recovery
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Tissue repair
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Supporting healthy skin, hair, and bones
When you exercise, especially during resistance training or high-impact workouts, your muscles experience tiny tears (micro-tears). Protein helps repair these tears and rebuild muscle fibers, allowing muscles to grow stronger and more resilient over time.
This makes protein-rich diets essential not only for athletes but also for anyone looking to stay active, age healthily, or improve their body composition.
If you’re unsure how much protein your body needs based on your training routine or health goals, our team at Livewell offers personalised nutrition consultations. Speak to a nutrition advisor today →
How Much Protein Do You Need?
The recommended daily protein intake for a healthy adult ranges from 0.66 to 1 gram of protein per kilogram of body weight.
However, if you’re regularly exercising — especially with the goal of building or maintaining muscle mass — you may benefit from a higher intake, typically around:
1.4–2.0 grams of protein per kg of body weight per day
Example: A person weighing 70kg would require between 98g and 140g of protein per day to support muscle growth and recovery.
Still unsure how to calculate your protein needs? Contact our Nutritionists and they can help you determine exactly what your body needs based on your lifestyle, goals, and training schedule.
Top Sources of Protein
Protein can come from both animal and plant-based sources, so it’s easy to build a high-protein diet that fits your preferences.
Animal-based protein sources:
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Chicken breast (30g per serving)
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Cod fillet (20g per serving)
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Eggs (approx. 10g per 2 eggs)
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Milk, cheese, and yoghurt
Plant-based protein sources:
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Lentils (25g per boiled cup)
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Chickpeas, beans, tofu, and tempeh
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Quorn meat alternatives
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Nuts and seeds (approx. 5g per handful)
➡️ Tip: Aim to vary your protein sources. While red meat is protein-rich, excessive consumption can increase health risks such as heart disease and type 2 diabetes due to its high fat content. Lean meats like chicken or fish, and plant proteins, are healthier everyday choices.
If you’re vegetarian or vegan and unsure how to balance your meals, our plant-based nutrition support is designed to help you get the nutrients you need without compromise.
What About Protein Shakes?
Protein shakes are a convenient and efficient way to boost your intake, especially around workouts or when you’re short on time.
Powder-Based Shakes:
These are typically made using whey protein, casein, or vegan blends like pea or rice protein. One scoop usually provides around 20g of protein and can be mixed with water or milk.
Food-Based Protein Smoothies:
Alternatively, you can create a high-protein shake using whole food ingredients such as:
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Frozen fruits
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Greek yoghurt
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Peanut or almond butter
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Milk or plant-based alternatives
These shakes double as tasty meal replacements or post-workout recovery drinks.
Ready to Level Up Your Nutrition?
Protein is essential — but it’s just one piece of the puzzle. From macronutrient planning to meal timing, our expert team is here to help you fuel your body the right way.
Click here to book your personalised nutrition consultation with our Livewell Health team and start building better habits today. Alternatively contact one of our team and we will be only to happy to help where we can.
