When we think of protein, many of us instantly picture stong male bodybuilders shaking up their neon-coloured shakes looking like movie stars. But in reality, protein isn’t just for the gym bro, as it is literally the building block of every single cell in our body, regardless of age or size. From the hair on our head to the enzymes digesting our lunch, protein is the silent hero that makes it all happen.
But how much protein do we really need throughout our day, and why is this 40g mark such a game-changer? Let’s take a closer look at why this mighty macronutrient is our body’s best friend, no matter who you are or how you choose to live.
40g Of Protein Per Meal: The Magic Number For Our Muscles
Research suggests that for most adults, consuming around 30g to 40g of protein in a single sitting is the sweet spot. It optimally triggers muscle protein synthesis, which is basically the on switch that tells our body to repair and build tissue.
When we only have a little bit of protein here and there, this switch never fully flips. By hitting the 40g mark, we’re giving our body a clear signal to stay strong and recover. Our need for protein evolves throughout our life, just as we do with age, from our very first steps to our golden years.
For children and teenagers, protein is essential for bone development and the rapid tissue growth that happens during puberty. During pregnancy and breastfeeding, when we’re literally building a human, our protein needs skyrocket to support the baby’s developing organs and our own changing body.
When we face accidents and injuries, whether it’s a bump, scrape or even surgery, protein is our internal repair crew, knitting tissues back together so that we be back on our feet, faster. As we get older, we also naturally start to lose muscle mass, which makes high protein intake our the best defence to maintain our mobility, balance and independence as we age.
Male vs. Female Protein Intake
There’s a common myth that protein will make women look bulky and butch because it is only for men’s gains. Let’s debunk that right now!
Protein is essential for women’s hormonal balance, strong nails, glowing skin and keeping our metabolism on track. It helps us to stay lean and strong without putting on bulk, as building muscle mass takes many hours of consistent, dedicated training to achieve, for which my own personal journey as a body builder has spanned a decade.
Beyond muscle mass for men, protein also supports heart health and testosterone production which is vital. And for us all, protein is the ultimate satiety tool, helping us to feel full for longer, which keeps cravings and the temptation for snacking at bay.
Are You Getting Enough Protein?
The average recommendation of daily protein intake is 0.8g of protein per kilogram of body weight, however many experts suggest for optimal health we should be aiming much higher, at around to 1.2g to 1.6g per kilogram.
This means for me, as a keen gym goer weighing in at 65kg, I require 52g of protein per day for my basic health needs, 78g of protein per day when I am active or attend the gym, and 104g of protein per day if I wish to build muscle mass.
The reality is that most people fall short of daily protein requirements, especially at breakfast time because of cereals, toast and jam! Instead we wrongly focus our protein intake predominantly at dinner time, leaving our bodies starving for repair throughout the day.
When we’re running low on protein, we start to experience cravings and the sensation of never being full, no matter what we eat. We become slower to heal, as simple scratches can take far longer to resolve and soreness and stiffness lingers for days after being active. Our hair also takes a hit, as it starts to think when our protein levels are low, and we’re far more likely to get sick from simple colds, bugs and flu as our immune system falters.
When we start hitting the 40g-per-meal goal, the health benefits are almost instant as we maintain stable energy levels our our blood sugar no longer spikes. We sleep better too when we get the amino acids necessary to naturally produce sleep hormones, and our mental sharpness improves as amino acids are the precursors to neurotransmitters that help us to focus.
HUEL Black Edition Ready-To-Drink High-Protein Meal Shakes
A brand that I personally love and use daily are HUEL, with their ready to drink range being an absolute game-changer for me as a working mother. With a very generous 35g of protein per bottle, there is absolutely zero prep time or fuss as I simply grab and go, no matter where my day takes me.
Each delicious meal in a bottle not only delivers 35g of protein, but also balanced carbs, healthy fats and all 26 essential vitamins and minerals for our day. With no blender, measuring scoops or excuses in sight, I’m free to go about my day, dip into meetings, hit the gym, run errands, do the school run and meet work deadlines without the stress of calorie counting, bland meal deals or expensive food carts.
They also have the most delicious range of flavours from Chocolate, Strawberry Banana, Vanilla, Chocolate Peanut butter, Iced Latte and Cookies & Cream which annihilates sweet cravings, as it feels more like a treat than a meal, and being nutritionally complete and entirely plant based, it’s the equivalent of eating a whole heap of vegetables… just in cookie form!
Whether you’re a busy parent, a weekend hiker, or just someone navigating the chaos of life without mealtimes adding to your woes, never underestimate the power of the protein on your plate. It’s not just about building muscles and being strong, but a more vibrant, healthy and resilient you!
