Protein is what’s known as a macronutrient - those nutrients that we need in larger quantities for energy ^(1,2). Fat and carbohydrates are the two other examples. After water, protein is the second most abundant in the body and forms a large structural component of your muscles and bones⁽¹⁾. It’s also essential for other bodily functions such as transporting nutrients and the growth and repair of cells and tissues ⁽³⁾. 

In the body, proteins are formed from amino acids - often referred to as the ‘building blocks’ of protein⁽⁴⁾. There are approximately 20 different amino acids and they’re found in many different foods from both plant and animal sources. Nine of these amino acids are deemed as essential because they cannot be produced in the body itself ^(1,4).

How much protein do I need in a day? It’s a common question. 

The amount of protein you need is dependent on factors such as your age, body weight and fitness goals, and will vary from person to person.

In the UK, the recommended protein intake for adults is 0.75 grams per kg body weight per day ⁽⁶⁾. Although it is recognised that athletes or regular exercisers have higher protein requirements depending on the type and intensity of exercise they do⁽⁷⁾.

Whether you’re a regular gym goer or you just like to go for the odd run, you’ve probably seen people enjoying a quick protein shake before or after they exercise. 

Protein powders or supplements can be a convenient way to increase your protein intake - especially if your goal is to build muscle. However, they are rarely essential, and the average healthy individual should be able to get all the protein they need from a healthy, balanced diet which includes a variety of protein sources. Luckily, there are a wide range of food sources of protein to choose from such as milk-based drinks or dairy products. Find out some of the best food sources of protein here. 

If you do choose to consider a protein supplement, it’s important to always read and follow the dosage guidelines and speak to a healthcare professional before doing so, to ensure that this is the right thing for you. Athletes should take careful considerations before choosing any type of supplement and always consult with a sports nutritionist beforehand to assess the need. 

Individuals with special conditions may also need higher protein intakes due its role in growth and repair in the body⁽¹¹⁾. Whilst protein is essential for our overall health, there has been some discussion around what the upper limit should be for protein intake, and what, if any, the detrimental effects may be. 

Additional protein, beyond the amount of protein that we need, isn’t always efficiently used by the body. Although there is no definite answer when it comes to how much protein is too much, the advice from the Department of Health is that adults shouldn’t consume any more than double the Reference Nutrient Intake of protein each day ⁽¹²⁾. 

Very high amounts of protein have not been shown to lead to greater muscle growth⁽¹³⁾ – so don’t be fooled in thinking that the more protein you eat, the bigger your gains! If you’re unsure about how much protein is too much, or about your protein intake in general, it’s always a good idea to speak to a healthcare professional.