Protein 101: Why It Matters and How to Get Enough (Especially if You're Plant-Based)
Let’s talk about protein , not from a place of panic or perfection, but from a place of nourishment.
Protein isn’t just for athletes or gym lovers. It’s an essential nutrient that supports our energy, hormones, muscle repair, skin, immunity … the list goes on. Unlike carbs or fat, your body doesn’t store protein - it relies on regular top-ups through food.
And when we’re not getting enough? It shows up in sneaky ways like fatigue, poor recovery, mood dips, low immunity, and even skin issues.
How Much Protein Do You Actually Need?
It depends on your body, lifestyle, and goals — but here are some helpful guides:
Everyday nourishment: 1g protein per kg of body weight (e.g. 60kg = ~60g/day)
Active or training regularly: 1.5–1.8g per kg
Building muscle or recovering from injury: up to 2g per kg
These aren’t strict rules, just helpful ranges. Your body will often let you know when it’s craving more support.
Protein and Women 40+: Why It Matters Even More
Nutritional needs change during perimenopause and menopause, making protein increasingly important:
Muscle Maintenance: Muscle mass naturally decreases with age. Adequate protein helps preserve lean muscle.
Bone Health: Protein works alongside calcium and vitamin D to maintain bone density, reducing osteoporosis risk.
Metabolism: Protein has a higher thermic effect than carbs or fats, giving your metabolism a helpful boost.
Hormonal Health: Amino acids (from protein) are the building blocks for hormones, including those that regulate stress and mood.
What About Vegans & Plant-Based Eaters?
One of the most common questions I hear is: “But where do I get my protein from?”
The good news: there are plenty of beautiful, wholefood sources of plant protein.
The key difference is that many plant-based proteins are incomplete, meaning they don’t contain all essential amino acids. That’s not a dealbreaker, it just means you need to combine sources throughout the day.
Think:
Grains + legumes (rice and beans, hummus and crackers)
Nuts + seeds + grains (ABC nut butter on oats)
Some complete plant-based proteins include:
Quinoa
Soy (tofu, tempeh)
Hemp seeds
Hummus (chickpeas + tahini)
ABC nut butter (almond, brazil, cashew)
Porridge with soy milk
Bottom line: don’t overthink it. Just aim for variety, and your body will thank you.
And Protein Powders?
They’re not essential, but they can be helpful, especially if:
You struggle to meet protein needs through food
You’re recovering from injury or illness
You’re post-partum, training, or stretched thin
My go-to options are minimal ingredient powders without added sweeteners or fillers.
Hemp
Collagen
Rice/pea blends
Skip whey or soy-based ones if your gut or hormones are sensitive.
Final Thoughts
Protein is more than just a “fitness nutrient” - it’s a foundation for energy, hormones, and long-term health. Whether you eat plant-based, omnivore, or somewhere in between, the focus is the same: balance, variety, and consistency.
You don’t need to obsessively track or hit perfection - just give your body regular, nourishing top-ups
Want help putting this into practice?
Every body is different, your protein needs will depend on your lifestyle, goals, and stage of life. If you’d like tailored support, I offer 1:1 coaching calls and personalised nutrition plans to help you feel energised, supported, and confident in what you’re eating.
