How Much Protein Do You Actually Need? 7 Surprising Facts

The world of protein is full of contradictions. From the Atkins craze of the 90s to today’s recipe-sharing, biceps-bearing influencers and its growing role in the future of our planet, protein is everywhere. On every shelf, every supermarket aisle and in every health conversation. But behind the bars, cereals and protein-water, lies a truly powerful and nutritious source of health. Not just for us, but for the soil and the future of our food systems. So how does it all really work?  

To help answer the big questions, we spoke to registered nutritionist Charlotte Radcliffe of The Nutrition Consultant. Here she shares seven facts you may not know about protein, including how much you really need, why plant protein still “counts”, and why beans deserve a far bigger place on your plate.

A sunny field of beans

 

1. Protein is about much more than building muscle 

When people think protein, they usually think muscles. But protein is doing important work all over the body. Alongside carbohydrates and fat, protein is one of three macronutrients. It can provide energy, but its main job is to help your body build and maintain tissue, and keep key processes running smoothly.

Protein is fundamental for: 

• The health and repair of organs, skin, and hair

• The creation of enzymes and hormones

• Supporting the immune system (for example, antibodies)

• Transporting nutrients around the body

2. ‘Complete’ protein isn’t just an animal-food thing 

Protein is made up of building blocks called amino acids. There are 20 in total, and nine are ‘essential’. This is because your body can’t make them, so you have to get them from eating the right foods. 

Some foods provide all nine essential amino acids and are called ‘complete’ proteins, such as: 

• Animal foods (meat, dairy, eggs etc.)

• Soy foods (like tofu and edamame)

• Quinoa

• Mycoprotein (for example, Quorn)

Eggs, quinoa, edamame and meat. 

 

Other plant-based foods are often called ‘incomplete’ proteins, because whilst you still get all the essential amino acids, some may be present in lower amounts. That’s where variety helps.

You don’t need to combine proteins at every meal, but aiming to mix up your sources across the day or week will help you get the nutrients you need, especially if you eat mostly plant-based foods.

Here are some easy plant-based pairings that work well together nutritionally: 

• Wholegrain toast with nut butter

• Lentil soup with a wholegrain roll

• Hummus with pitta bread

Wholegrain toast with nut butter 

3. Most of us don’t need a high-protein diet 

Generally, if you’re eating enough food overall, most people get enough protein without having to track every gram.

Specific protein needs are relative to how much you weigh and your activity level. Most adults need around 0.75 grams of protein per kilogram of body weight per day. For a 60kg woman, that would be about 45 grams daily, and for a 75kg man, around 56 grams. 

But higher protein can be useful in some situations. For example, people who do lots of strength training often do well around 1.6 grams of protein per kilogram of body weight, and sometimes higher depending on goals and total calories. However, if you only exercise intensively a couple of days a week, you may only need to increase the amount to 1.0-1.2 grams of protein per kilogram of body weight. It all depends on goals, appetite, and overall diet. 

Older adults often benefit from prioritising protein. As we age, body mass changes and our protein requirements go up. This can often be challenging because generally appetite goes down as you get older. Protein can also help with appetite control because it helps to signal to the brain that you are full. And if you're recovering from illness or infection, your protein needs may increase as well.  


4. There is such a thing as too much protein

There’s no “protein storage tank” in the body. After digestion, amino acids are used where needed, extra amino acids are broken down, and the nitrogen is excreted (mainly as urea) in urine. For most healthy people, a higher-protein diet isn’t automatically dangerous, but very high intakes can be a problem for people with kidney disease.

An artistic illustration inspired by an amino acid (simplified for illustration)

 

Another common issue is what high-protein diets look like in real life. If someone is eating a lot of processed meat, or meat at every meal, they may end up with:

• Less fibre (which most people don’t get enough of)

• More saturated fat

• More salt (especially from processed meat)

It can sound boring, but ultimately a healthy diet is all about balance. 

5. You may be missing a trick with breakfast

As your body doesn’t store protein in the way it stores fat, it helps to spread protein across the day rather than saving it all for dinner.

Breakfast is one meal that is often overlooked. Rather than just having toast or cereal, a small upgrade can make a big difference, such as: eggs, Greek yoghurt, tofu scramble, chia pudding or nuts and seeds stirred into cereal or porridge. Even a milky coffee can contribute. [The dairy milk we use in our coffees at GAIL’s is particularly creamy and naturally a source of protein, created by our partners at Brades Farm in Lancaster]. 

A protein-rich breakfast ft. a boiled egg, greek yogurt and tofu scramble.

 

6. Protein products may not be as healthy as you think

There's nothing wrong with having a protein bar now and then, but having one every day can displace more nutritious meals and snacks. It's become a popular marketing claim, but it’s worth checking the rest of the ingredients as these products can be high in salt, sugar and saturated fat. They can have a health halo effect, but are best treated like an occasional sweet snack rather than a health food.

7. Beans are one of the best sources of protein you’re probably underusing 

Beans and legumes are a brilliant protein choice, and they also bring fibre, micronutrients and prebiotics. They’re especially easy to use as part of a balanced diet because they work well with grains, such as:

• Baked beans on wholegrain toast

• Black beans with rice

• Hummus with pitta

They’re also versatile and affordable. You can even add beans to meat dishes to make them healthier. For spaghetti bolognese, try using half beef mince and half beans. You still get the flavour and nutrients from the meat, but by having less of it, you're taking in less of the saturated fats, while gaining the nutrients in the beans. You can try different proportions too, it doesn’t have to be a fifty-fifty split. I tend to throw chickpeas, lentils and butterbeans into anything. 

Finally, beans are one of the most sustainable sources of protein we have. Compared with livestock, they generally use fewer resources and produce fewer greenhouse gas emissions. They also support nitrogen fixation in soils, which can reduce the need for some fertilisers, and can help to improve the quality of soil.

Mini Avocado & Chickpea bun which you can find on the Baker’s table 

 

It’s so important for the future of our health and the planet that we start adding more beans to our diets. The Food Foundation’s new Bang in Some Beans campaign aims to encourage exactly that, with an aim to double bean consumption by 2028. They’ve got lots of great resources and recipes to help you get started. 

We’re working to include more beans and legumes in our products too, including our recently updated Mini Avocado & Chickpea bun and Four Beans, Roasted Squash & Tenderstem Broccoli salad. We’re also incorporating cover crops into our bread recipes, such as fava bean flour, now in our Brown Sourdough – just a couple of the ways we’re working to help more people eat high-quality food. 

 

Illustrations by Marta Ribas