The stuff you are built from

Think of your body like a building. Carbohydrates are the electricity and heating — the energy. Fats are the insulation and storage. And protein is the bricks, beams, and repair crew.

Every muscle, every organ, your skin, your hair, your fingernails — all built from protein. And inside that protein are tiny building blocks called amino acids — imagine them as the individual bricks. Your body takes the food you eat, breaks it down, and uses those bricks to build and repair YOU.

Unlike fat or sugar — your body cannot store protein for later. You need a fresh supply regularly.

Simple guide — no maths required

There are fancy formulas — but here is the plain version:

🧍 Average person, not very active: Aim for roughly 0.8g per kg of body weight. That means an average adult needs about 50–60g per day.

💪 You work hard, lift things, exercise, or want to build muscle: Aim for 1.2g to 1.6g per kg. More activity = more protein needed for repair.

🦴 Over 50 or recovering from injury: Slightly MORE helps keep muscle and bones strong — around 1.2g per kg.

Simple rule of thumb: Aim to have some protein with EVERY meal. You don't need to eat a mountain in one go — your body can only use so much at a time. Spread it out across the day.

From meat, eggs, beans — and everywhere else

Some foods have ALL the amino acids your body needs — called "complete" protein. Others have most — and you just mix them. Here are the best sources:

🥚 Eggs — The gold standard
One large egg = about 6g protein. Nearly perfect quality. Very cheap. Easy to cook. The white is nearly pure protein. The yolk has extra goodness. Eat both.

🥩 Meat & Fish
Chicken breast = about 30g per 100g cooked. Lean beef = about 26g. White fish = about 24g. Salmon = about 20g. All are "complete" — exactly what your body wants.

🥛 Dairy — Milk, Cheese, Yoghurt
Milk = 3.5g per 100ml. Greek yoghurt = up to 10g+ per 100g. Cottage cheese = 11g per 100g. Hard cheese like Cheddar = 25g per 100g. Great, easy sources.

🫘 Beans, Lentils, Chickpeas
Cooked lentils = 9g per 100g. Chickpeas = 7g. Kidney beans = 8g. Soya beans and tofu are much higher — around 15–19g. These are slightly "incomplete" — so eat them with rice, bread, or seeds and you get everything you need.

🌰 Nuts & Seeds
Peanuts = 26g per 100g (cheapest of all!). Almonds = 21g. Chia seeds, hemp seeds, pumpkin seeds — all add extra. Small handful = 5–7g.

Timing matters — but not like you think

Here is the honest truth: You do NOT need to chug a shake within 30 minutes of exercise! That is mostly marketing.

What DOES matter:

✅ Spread it out: Some protein at breakfast, lunch, and dinner works better than eating it all in one giant meal. Your body can only use roughly 25–35g at a time. The rest gets burned as energy or stored as fat.

✅ After hard work: If you've done heavy work, exercise, or lifted something — having some protein within a few hours helps repair and rebuild. An egg, a sandwich, some beans on toast — ANY protein works. You don't need expensive powder.

✅ Every day: Since your body doesn't store it — you need a fresh supply every single day. Consistency beats huge amounts occasionally.

What's true — and what's just sales talk

❌ MYTH: Too much protein damages kidneys.
✅ TRUTH: Only if you ALREADY have kidney disease. For healthy people — no evidence of harm.

❌ MYTH: You NEED protein powder.
✅ TRUTH: Powder is convenient — but real food is ALWAYS better. Cheaper too. Eggs, beans, milk, chicken — all beat powder.

❌ MYTH: Plant protein is inferior.
✅ TRUTH: It's slightly different — but eat a mix of beans + grains + nuts = you get EVERYTHING you need.

✅ TRUTH: Protein keeps you fuller for longer. That's why a high-protein breakfast stops you snacking later. It genuinely works.