5 Surprising Facts About Protein!
Protein is one of the most talked about nutrients in health and fitness but there’s still so many facts we may not know about it. One of the biggest myths is that you need to live on protein shakes or eat excessive amounts of protein to feel the benefits. From helping us to stay fuller for longer, to supporting muscle strength, energy and recovery as we age, protein does far more than simply “build muscle”.
Here are some surprising facts you may not know:
1. More protein isn’t always “better”
Your body can only use a certain amount of protein at a time to build and repair muscle. Rather than saving it all for one big high-protein dinner, you’ll generally get more benefit by spreading your protein intake throughout the day.
An ideal target:
- ~20–40g protein per meal
- 3–5 protein-containing meals/snacks daily
2. Vegetables contain more protein than people expect!
Plant protein is a powerful tool for muscle growth. Protein-rich foods like lentils, edamame beans and peas can make a meaningful contribution to your daily intake, helping support muscle repair and recovery.
Examples:
- 1 cup lentils: ~18g
- 1 cup edamame beans: ~17g
- 1 cup peas: ~8g
3. Protein helps you stay full for longer than carbs or fat
You might notice that a protein-rich meal keeps you satisfied for hours. Compared with carbs or fat, protein tends to have the biggest impact on fullness. It slows digestion and influences hormones that help regulate appetite. Meals and snacks like eggs, Greek yoghurt and chicken salads will leave you feeling fuller for longer in comparison to a breakfast of plain toast or cereal on its own. This also helps reduce mindless snacking.
4. You don’t need to stress about “complete” proteins
A common myth is that every meal needs to contain a “complete protein.” While animal-based foods naturally provide all the essential amino acids (building blocks of protein), most people eating a varied plant-based diet can easily meet their needs without carefully combining foods at every meal.
Over the course of a day, foods naturally complement each other. Examples include:
- Rice and beans
- Hummus and pita
- Tofu and grains
- Lentils and quinoa
5. Protein becomes even more important as you age
While strength training is one of the best ways to maintain muscle in midlife, research shows nutrition matters just as much. For women particularly, our muscle mass declines from age 35 onwards and especially post menopause. Without enough protein in our diets our bodies don’t have the capacity to repair and maintain muscle, which is often why you might feel you’re exercising consistently but not feeling stronger from your workout. Boosting protein intake doesn’t have to feel restrictive or complicated. It’s about building balanced meals that fuel your body properly, support your workouts and help you feel stronger and more satisfied day to day.
Five Of The Best Daily Protein Foods
EVERYONE talks about protein but do you know how much protein is in the foods you eat? As a guideline the general protein recommendation for adults is to have 0.8 grams of protein per kg of body weight with more active women (especially those lifting weights) having 1-1.2 g per kg body weight (65-78g of protein for a 65kg woman).
Small consistent habits throughout the day work brilliantly – you don’t need to overcomplicate your diet. Use the table below as a general guide, this easily puts you into the 100g+ protein range without supplements.
| Eggs | Greek Yoghurt | Chicken Breast | Salmon | Lentils |
| ~6–7g protein per egg | ~15–20g protein per serving | ~30g protein per 100g cooked | ~22–25g protein per 100g | ~18g protein per cooked cup |
Protein and Recovery
We often talk about the importance of strength training and recovery and your protein intake helps repair your muscles too. Without including enough protein, this can leave you feeling sore, fatigued and slower to recover between workouts. It’s not always about training harder – it’s about supporting the body better before and afterwards. Alongside sleep, hydration and rest, eating enough protein can really help improve recovery, maintain lean muscle and support steady progress over time.
What to Eat Before and After Strength Training
One question I’m often asked is whether you need to eat before and after workouts. It really comes down to personal preference here but fuelling your body properly does make a big difference to both energy levels and muscle recovery. If you’re training first thing in the morning, you don’t usually need a huge meal beforehand. Something small is enough to give you energy for your workout without feeling too heavy. After training, it’s important to refuel with both protein and carbs to support recovery and repair muscles plus give you energy for the day ahead – aiming for a balanced meal within a couple of hours is a good habit to build.
Before Strength Training
Some ideas:
- A banana (I always have one before training) plus my coffee
- Small bowl of overnight oats
- Greek yoghurt and berries
After Strength Training
Depending on the time of day you train, simple post-workout meals could include:
- Eggs on toast
- Smashed avocado and eggs
- Salad and protein or grains and protein
A Final Thought
When it comes to protein, it’s easy to get caught up in trends, supplements and conflicting advice. It really is much simpler than that: protein is a key part of staying strong, healthy and active as we age. Small tweaks to your balanced diet really can make a huge difference in the long term.
As always, any questions please do get in touch.
Caroline x
