Here’s how to introduce more protein into your diet

Can you explain the importance of micronutrients in our diet and how we can make sure we’re getting enough of them?

I like to use the car analogy here. Carbohydrates and fats are the fuel that powers the engine, while micronutrients – vitamins and minerals – act as the keys that run the engine. Without these essential nutrients, it becomes much harder to use the fuel efficiently and run the car effectively. Micronutrients help optimise how your body uses fuel, supporting vital functions like immune health, energy production, and bone strength. To ensure you’re getting enough, aim for a well-rounded diet packed with fruits, vegetables, whole grains, lean proteins, healthy fats, and dairy or alternatives. 

For instance, leafy greens provide iron and calcium, citrus fruits deliver vitamin C, and nuts and seeds are excellent sources of magnesium and zinc. Eating a variety of colourful foods ensures you’re covering a wide range of micronutrient needs.

What role does protein play in our diet, and how much protein should the average person consume daily?

Protein is a vital nutrient that plays a key role in our diet. It provides energy and supplies the essential building blocks needed to build, repair, and maintain the cells and tissues in our bodies. While protein is often associated with muscle, its importance extends far beyond that – it supports bone health, skin, hair, joints, digestion, and even hormone production.

On average, a person should aim to consume about one gram of protein per kilogram of body weight each day. For instance, someone weighing 70kg would need approximately 70 grams of protein daily. Those with higher activity levels, such as athletes, may require even more. Excellent sources of protein include lean meats, fish, eggs, dairy, beans, nuts, and legumes. Spreading protein intake evenly across meals throughout the day can help maximise its benefits. You can use the Optimum Nutrition protein calculator here to determine how much protein you should include in your daily diet.

How do protein needs change based on factors like age, activity level, and fitness goals?

Protein requirements vary depending on factors like age, activity level, and fitness goals. As we age, our muscles become less efficient at absorbing protein, meaning we may need more – up to 1.6 grams per kilogram of body weight – to help maintain muscle mass. Muscle loss begins as early as our 30s for women and 40s for men. By the age of 70, approximately 25–30% of skeletal muscle mass is lost, and muscle strength declines even more significantly, by up to 40%. This loss can lead to reduced mobility and overall health issues.

Active individuals also require higher protein intake to support muscle repair and recovery, while specific fitness goals can further influence protein needs. For example, those aiming to build muscle require more protein to promote growth, repair, and maintenance, while individuals focused on weight loss may benefit from increased protein to preserve muscle mass and improve feelings of fullness throughout the day. In general, active people should aim for 1.4 – 2.0 grams of protein per kilogram of body weight.

What are some good sources of protein for those following different dietary preferences, such as vegetarian or vegan diets?

For those following vegetarian or vegan diets, there are plenty of excellent protein-rich options to choose from:

Legumes: Beans, lentils and peas are packed with protein and can be incorporated into a variety of recipes.

Tofu and tempeh: Made from soybeans, these versatile ingredients are perfect for stir-fries, salads, and sandwiches.

Quinoa: A complete protein, quinoa works well in salads, grain bowls, or as a side dish.

Nuts and seeds: Options like almonds, chia seeds, flaxseeds, and hemp seeds deliver both protein and healthy fats.

Plant-based protein powders: Typically made from peas, rice, or hemp, these are great additions to smoothies for an extra protein boost.

Edamame: These young soybeans are a nutritious snack or a flavourful addition to meals.

What should consumers look for in a quality protein supplement?

When choosing a protein supplement, keep these key tips in mind to ensure you’re getting a high-quality product:

Opt for reputable brands: Stick to trusted names like Optimum Nutrition, which has over 35 years of industry experience and consistently positive reviews. Brands that are transparent about their ingredient sourcing and manufacturing processes tend to be more reliable.

Assess quality control: Look for brands with robust quality control practices. For example, Optimum Nutrition produces all its protein powders in-house, ensuring consistent quality and safety.

Check for independent testing: Look out for third-party testing certifications, such as the Informed Choice logo. This indicates the product has been independently tested for banned substances, including those listed by the World Anti-Doping Agency (WADA) – a crucial factor for athletes.

How do you recommend integrating supplements into a balanced diet without relying on them too heavily?

It is best to integrate supplements into a balanced diet by using them to fill nutritional gaps rather than replacing whole foods. Focus on obtaining the most nutrients from diverse, nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and fats. Use supplements, such as protein powders, vitamins, or minerals, to support specific needs identified by dietary assessments or health professionals. Always prioritise whole foods and view supplements as a complement to, not a substitute for, a balanced diet.

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