Protein 101

What Does Protein Do in the Body?

Protein is more than just “fuel for muscles.” It plays a role in almost every function of the body:

• Builds and repairs tissues – muscles, skin, hair, and even internal organs rely on protein.
• Supports hormones and enzymes – these chemical messengers are built from amino acids (protein building blocks).
• Strengthens immunity – antibodies are proteins that protect against illness.
• Stabilises energy and blood sugar – protein slows digestion, keeps you fuller for longer, and prevents energy crashes.
• Maintains healthy aging – protein protects against sarcopenia (the natural loss of muscle mass with age).

How Much Protein Do You Really Need Per Day?

The official guideline (RDA) suggests 0.8g of protein per kilogram of body weight per day. For a 70kg adult, that’s about 56g daily.

But here’s the catch:

• Many nutrition experts believe this baseline is too low for active adults, women over 40, and older populations.
• A more effective target is 1.2–1.6g per kilogram of body weight to support healthy metabolism, muscle maintenance, and recovery.

Protein Needs for Women and Older Adults

After the age of 30, muscle mass naturally begins to decline, and the pace accelerates after menopause for women and after 60 for men. Protein is a powerful way to counter this.

For women in peri- and post-menopause, protein intake supports:

• Bone density (reducing fracture risk)
• Metabolism (helping to prevent weight gain)
• Energy and mood (balancing and stabilising hormones)

Older adults benefit most from aiming for the higher end of the protein range (1.2–1.6g/kg), combined with resistance training, to preserve strength and independence.

Common Myths About Protein

Myth 1: Protein is only for bodybuilders.
Protein isn’t just about big muscles. While athletes and gym-goers need more protein for performance, everyone needs it — from busy parents and desk workers to older adults. It fuels energy, supports hormones, helps recovery, and protects long-term health.

Myth 2: Protein makes you fat.
Not directly. Protein is the most filling macronutrient, reducing cravings and portion sizes. Only excess calories overall (from any food) cause weight gain.

Myth 3: Too much protein damages kidneys.
For healthy individuals, higher protein intakes are safe. Kidney concerns mainly apply to those with pre-existing kidney disease.

Myth 4: Protein powder causes acne.
Some people notice breakouts with whey protein (milk-based). If that happens, try a plant-based or alternative powder.

Myth 5: Meat is the only way to get enough protein.
Beans, lentils, soy, quinoa, nuts, seeds, dairy, and eggs are excellent alternatives. Powders can help if whole food intake falls short.

Myth 6: One giant steak is the best way to meet protein needs.
Your body absorbs protein better when intake is spread evenly — aim for 20–30g per meal, not 60g in one sitting.

Whole Foods vs Protein Powders: Which Is Best?

Whole foods (meat, chicken, fish, eggs, legumes, nuts, dairy) should always be the foundation. They come packaged with vitamins, minerals, and fibre.

Protein powders and complete meals are helpful when:

• You’re on the go and need quick fuel.
• You want consistent protein amounts.
• You’re looking for versatility (they blend into oats, smoothies, or baked goods).

When Is the Best Time to Eat Protein?

Research shows that timing can support energy and recovery:

• Morning – 20–30g of protein at breakfast supports satiety, stabilises blood sugar, and improves focus.
• Post-exercise – within 60 minutes of activity, protein helps muscles repair and recover.
• Before sleep – a light protein-rich snack (e.g., Greek yoghurt) may reduce overnight muscle breakdown.

While timing helps, the biggest win is getting enough protein consistently throughout the day.

Easy Ways to Add More Protein Into Your Diet

• Try Genesis Complete Meal — with 20g+ protein and 55 nutrients, it’s a fast, travel-friendly way to fuel up for breakfast, snack, post training or on the go.

• Swap cereal for eggs or Greek yoghurt at breakfast.
• Add chickpeas, lentils, or quinoa to salads.
• Snack on nuts, boiled eggs, or hummus with veggie sticks.
• Incorporate a protein shake or complete meal when you’re busy.