What's the Hype with Protein? And Why I'm (Mostly) On Board.
If you have scrolled through social media lately, or wandered down the aisles of your local supermarket, you have probably noticed that protein is having a moment. From high-protein yogurts and puddings, to high-protein frozen pizza and burritos, not to mention all of the protein bars and the protein water, it seems like everyone is jumping on the protein bandwagon. But is this just another health trend, or is there genuine merit to prioritising protein in our diets?
As a Clinical Nutritionist, I'm here to tell you: the hype is justified… mostly… but with some important nuances.
Why Protein Deserves the Spotlight
Protein is genuinely a crucial macronutrient for our bodies, and many Australians are not getting enough of it, particularly at breakfast and lunch. So here is why I am (mostly) on board with the protein movement:
Satiety and Blood Sugar Balance
Protein is incredibly satiating. This means that it keeps you feeling fuller for longer. This can be a game-changer if you often feel hungry an hour or so after your meals, or you are battling with those mid-afternoon energy slumps. Protein can also help to stabilise blood sugar levels, reducing those crashes that send you reaching for the coffee or sweet treats to get you through the afternoon.
Muscle Health and Metabolism
As we age, we naturally lose muscle mass. This is a process called sarcopenia. Adequate protein intake, combined with resistance training, can help to preserve and build muscle mass. This is not just about aesthetics and looking good for summer. Muscle mass supports your metabolic health, bone density, physical function, and overall vitality well into your later years.
Repair and Recovery
Protein is found in every cell in the body. It is essential for tissue repair, immune function, and the production of hormones and neurotransmitters. Without adequate protein intake, your body may struggle to function optimally, leaving you more susceptible to illness and emotional imbalances.
Weight Management
For those looking to manage their weight, protein has a higher thermic effect than carbohydrates or fats. This means that your body burns more energy when digesting it. Combined with its satiety benefits, this makes protein a powerful tool in sustainable weight management.
So… Why Am I Only 'Mostly' On Board?
While I am enthusiastic about protein, before you start loading up on it there are some important considerations I encourage people to keep in mind:
Quality Matters
Not all protein sources are nutritionally equal. I like to encourage whole food sources to my clients, such as legumes, fish, eggs, Greek yoghurt, tofu, tempeh, lean meats, and nuts over heavily processed protein products (hello ultra-processed protein snacks… I'm looking at you!). For example, a protein bar might very well boost your protein intake, but it will not provide the vitamins, minerals, and fibre that whole foods offer, and they typically contain additives that do not support optimal health.
Balance is Key
Protein should not crowd out other important food groups. We still need plenty of vegetables, fruits, whole grains, and healthy fats for long term health and wellness. I have seen clients so focused on hitting protein targets that their plates lack colour and variety. A narrow focus can lead to nutrient deficiencies and digestive issues that undermine the very health goals they are trying to achieve. The goal should be about balance, by building meals around protein while still loading up your plate with other nutrient dense foods.
Individual Needs Vary
Your protein requirements depend on your age, activity level, health status, and goals. The bodybuilder and the sedentary office worker do not have the same protein needs. Some people with kidney conditions need to be mindful of their intake. This is where personalised nutrition advice is invaluable.
Timing Can Be Strategic
While your total daily protein intake matters the most, distributing your protein evenly across meals (for example, around 20-30g per meal) may be more beneficial for muscle protein synthesis and maintaining that muscle than loading it all into your dinner meal.
What About Protein Powders?
Protein powders can be convenient for post-workout recovery, busy mornings, or when whole food options are not available. However, they should not replace whole food protein sources entirely. Whole foods provide not just protein, but also essential vitamins, minerals, fibre, and beneficial compounds that powders simply cannot replicate. Use them as a supplement to, not a substitute for, real food.
Final Thoughts
The protein hype is not just hype. It is backed by solid nutritional science. However, like most things in nutrition, context does matter. Focus on getting your protein from quality whole food sources, ensure that you have balance across all food groups, and tailor your intake to your individual needs and circumstances. I am also not completely against having those processed protein snacks or meals on occasion. They can definitely be handy in certain situations, however, I would not recommend relying on them to meet your protein needs.
If you are unsure whether you are getting enough protein, or want to know the best sources for your specific situation, that is where personalised nutrition support can make all the difference.
Are you looking for support with your health goals?
Consider booking a 1:1 Clinical Nutrition consultation where together we can identify the root causes of your concerns and create a personalised nutrition plan tailored to your individual needs.
Katie practices at: Uprise Health, 136 Lennox Street, Richmond, 3121, Victoria.
Face-to-face and Telehealth appointments available (Australia wide).
If you have any questions or would like personalised guidance, feel free to reach out admin@katiehopcraft.com.au
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