Protein Power: Why It Matters for Everyone - Not Just Gym-Goers

At Forever Health Studios, we’re passionate about helping you feel stronger,

healthier, and more confident. One of the biggest building blocks for achieving that is protein.

Protein isn’t just for bodybuilders, as it’s essential for everyone. Whether you’re

training regularly, staying active, or simply aiming to improve your overall health,

understanding how much protein you need (and where to get it) can make an

enormous difference to your energy, strength, and long-term wellbeing.

What Is Protein & Why Do We Need It?

Protein is one of the three macronutrients - along with fats and carbohydrates, and it’s made up of amino acids, often called the body’s “building blocks.” These amino acids help to:

• Repair and build muscle and connective tissue.

• Produce enzymes, hormones, and immune molecules.

• Support recovery after exercise.

• Maintain healthy skin, hair, and nails.

  
  

As we age, protein becomes even more important. Muscle mass naturally declines

over time (a process called sarcopenia), but combining adequate protein intake with resistance or strength training can help preserve or rebuild muscle, keeping mobility, strength, and metabolism on your side.

The Benefits of Getting Enough Protein

Including enough protein in your daily diet can help you:

• Support muscle growth and repair – essential after workouts or physical

activity.

• Boost metabolism – higher protein intake can increase calorie burn and

aid fat loss.

• Maintain steady energy levels – protein helps stabilise blood sugar and

prevents energy crashes.

• Strengthen your immune system – amino acids are crucial for producing

immune cells and antibodies.

How Much Protein Do You Actually Need?

Your protein needs depend on your activity level, age, and goals:

• Sedentary adults: 0.8 g per kg of body weight per day

• Active adults (strength or resistance training): 1.6 – 2.2 g per kg per day

• Older adults or those recovering from injury: 1.2 – 2.0 g per kg per day.

  
  

Aim to spread your intake evenly across meals - about 20 – 30g of protein per meal - to optimise muscle recovery and synthesis.

Great Sources of Protein

Getting enough protein doesn’t have to be complicated. Focus on whole food

sources first, and mix both animal and plant-based options:

Animal Sources:

• Chicken and turkey – lean, versatile, and great for meal prep

• Fish – like salmon, tuna, or cod, rich in omega-3s.

• Eggs – nutrient-dense and easy to cook in countless ways.

• Greek yogurt & cottage cheese – perfect for breakfast or post-workout

• Plant-Based Sources:

• Lentils, beans, and chickpeas – high in fibre and protein

• Tofu and tempeh – great meat-free protein staples

• Nuts and seeds – handy snacks or salad toppers.

If you’re vegetarian or vegan, try mixing sources (e.g. beans + grains or nuts +

legumes) to ensure you’re getting all the essential amino acids your body needs.

Protein in Everyday Foods

Protein has become a buzzword as it’s popping up in cereals, crisps, ice cream, and even soft drinks, but “high protein” doesn’t always mean “healthy.”

Here’s what to look for when reading labels:

• Serving size matters: Some “protein” snacks contain minimal amounts

unless you eat the entire pack.

• Complete vs. incomplete proteins: Animal sources usually contain all

essential amino acids; many plant sources don’t.

• Check for added sugars and fats: Some “protein ice creams” or bars have

as many calories as the regular versions.

• Bioavailability: Animal proteins are often better absorbed, while plant

proteins may require careful combinations.

Remember - whole foods almost always beat ultra-processed “protein” snacks when it comes to nutrition and value.

Simple Ways to Boost Your Protein Intake

1. Start your day with eggs or Greek yogurt.

2. Add a scoop of protein powder to smoothies (choose one with clean

ingredients).

3. Snack on nuts, seeds, or cottage cheese instead of crisps.

4. Swap refined carbs for higher-protein versions – like lentil pasta or seeded

bread.

5. Spread your protein across meals instead of saving it all for dinner.

Beware of Marketing Gimmicks

Because “protein sells,” many products exaggerate their benefits. Keep in mind:

• “High protein” isn’t regulated equally across food categories.

• Protein isolates (often used in snacks and drinks) can be heavily

processed.

Added sweeteners or fats can undo the health benefits.

The best protein is the one that supports your goals, lifestyle, and recovery - not just what looks good on the label.

Make Protein Work for You

Whether your goal is to lift more, walk further, recover faster, or simply feel stronger every day, getting your protein right can make all the difference.

If you’re unsure how much protein you need or how to fit it into your daily

meals, the team at Forever Health Studios can help.

Book a free consultation today:

Call: 07591 137184

Email: info@foreverhealthstudios.co.uk