Protein: a beginner’s guide

You may have heard about protein when it comes to getting fitter, stronger or healthier. But what exactly is it and what are the benefits of eating it? Let's break it down.

What is protein?

"Protein is an essential nutrient that our bodies need to function properly," says Bridget Benelam, Nutrition Manager at the British Nutrition Foundation charity.

It's one of the three macronutrients (sometimes called 'macros'), alongside carbohydrates and fats – the foods that give your body the energy to get through the day.

"We need protein to help the body grow and repair itself," she explains. "There are thousands of different proteins in the body, each with a wide variety of roles, from supporting our immune function to keeping our muscles and bones healthy throughout life."

If we're getting a bit sciencey, proteins are made from amino acids (tiny building blocks). When you eat protein, your body breaks it down into amino acids and then uses them to build everything it needs.

Why is protein important?

"Protein is essential for energy growth, repair and maintenance of our bodies, especially our bones and muscles," says Bridget.

"It supports the function and healthy development of our organs such as our brain, heart and liver, the antibodies in our immune system and the haemoglobin that carries oxygen in our blood."

Eating protein has been linked to many benefits in research and studies, including:

• Muscle growth and repair – if you exercise regularly, your muscles experience tiny tears (it sounds bad, but it's your body's way of adapting and getting stronger). Protein can help repair and rebuild those muscles to make them stronger over time.
• Helps keep you full – Protein is more filling than carbohydrates or fat, so it can help you feel satisfied for longer rather than craving more food.
• Boosts immune function – Your immune system needs protein to produce antibodies and enzymes that help fight off infections and illnesses.
• Supports recovery – Protein can help with recovery after exercise to support your muscles, as mentioned, and reduce any soreness.

What foods are high in protein?

For most of us, we're probably already eating enough protein in our diets. But if you're training hard or you're older, you might need a bit more, suggests Bridget.

You can get protein from all sorts of foods, like:

• Beans
• Pulses
• Eggs
• Fish
• Meat
• Cheese
• Yoghurt

It is a good idea to get protein from a variety of foods, she says.

So what about protein powder? "For people doing intensive training with a busy schedule, having protein powder may be a convenient way to meet their protein needs, although it is better to try and get this from food where possible as protein-rich food (nuts, seeds, low-fat dairy products (yogurt, milk, cheese), legumes (beans, lentils), fish, poultry, eggs, and lean meat) can also provide you with other important nutrients in your diet," adds Bridget.

You can find more about the best protein sources on the British Nutrition Foundation website. Need some more food inspiration? Check out some high-protein recipes on our blog and in The Body Coach app, packed with quick and tasty meals to help you hit your goals.