Protein has become the buzzword of nutrition in the last few years. It is labelled on yoghurts, cereals, chocolate bars and even crisps. There are aisles of shakes, tubs of powder and marketing that makes you feel like you are one sip away from becoming a bodybuilder. Let us give you the lowdown of what you really need to know when it comes to protein. 

What protein does

Protein is essential for growth, repair and maintaining every tissue in your body. Children need it for development and adults need it to preserve muscle, support hormone production and keep their immune system running. It’s undeniably important, but that doesn’t mean you need extreme amounts.

How much protein people actually need

Most people in the UK already eat enough protein without trying. Between everyday foods like dairy, beans, lentils, eggs, fish, poultry and meat, your average meals naturally include protein.

People who may need more include those who do heavy training, older adults, individuals recovering from illness or injury and those with very restricted diets. For most families, the goal is simply including protein regularly at meals, not chasing oversized numbers.

The issue with protein hype

The rise of high-protein snacks and shakes can make you think you are missing something. In reality, many of these products are expensive, offer little more than ordinary foods and sometimes contain added sweeteners or fillers and additives. While most of the time they aren’t harmful for most people, they are not essential.

Relying too much on shakes can also mean you miss out on nutrients found in whole foods, like fibre, vitamins and minerals.

Why real food wins most of the time

Whole foods give you protein plus everything else your body needs. Beans and lentils add fibre for digestion. Fish brings omega 3 fats. Dairy supports bone health. Eggs offer vitamin D and B vitamins. Meat and Poultry provide iron and zinc. Real food brings variety, which keeps your diet naturally balanced.

Practical ways to get enough protein

• Add a protein food at each meal, like eggs at breakfast, beans or tuna at lunch and chicken or lentils at dinner.

• Include plant proteins regularly. They are budget friendly and brilliant for fibre.

• Use yoghurt, nuts or cheese as snacks if your family needs a little top up.

• Save shakes for convenience or specific needs, like post training, long journeys or times when appetite is low.

What not to stress about

You do not need to drink protein shakes to be healthy. You do not need to buy every high protein labelled snack. And you definitely do not need to compare your family to fitness influencers whose needs may be completely different.

Your family is probably closer to ideal protein intake than you think. And if you want support understanding nutrient balance as a whole, that is where Tucki could help.