Beyond the gym: the everyday superpowers of protein

When we think of protein, we often picture gym-goers trying to build muscle. With the change of the seasons protein becomes especially essential for energy, immunity & mood.

Protein is one of our three macronutrients, which are essential for everyday function. It forms the foundation of our muscles, skin & hair, as well as driving hormones, neurotransmitters & enzyme reactions throughout the body. So, how does this translate to your day-to-day wellbeing? Studies have linked protein to a range of incredible health benefits:

Stabilised blood sugar levels

Do you find yourself reaching for that classic 2pm sweet treat? Protein can help regulate blood sugar levels & prevent those energy dips that contribute to food cravings.

Immune function

Our immune system needs protein to produce antibodies & other immune cells. Protein helps defend against infections, strengthening your immune response & supporting faster recovery.

Hormone regulation

Lean muscle mass helps manage fluctuations in oestrogen & progesterone, often the main driver of menopausal symptoms & menstruation issues.

Stress management & mood regulation

Protein is used to produce chemical messengers in the brain, known as neurotransmitters. Adequate protein intake ensures our brain has the building blocks to make our feel good & calming messengers.

Vitality through the lifespan

As we age, lean muscle mass & bone strength becomes crucial. Protein promotes healing, skin integrity & recovery. Protein supports mobility, strength, balance & cognition in elderly populations.

Incorporating more protein in your diet doesn’t require a complete dietary overhaul. Here are some simple additions to your plate that your body will thank you for!

Protein powder: a convenient all-rounder

Protein powders are a simple & easy way to boost your protein intake, seamlessly fitting into your existing meals. They can easily be added to your daily routine, helping you meet your protein requirements while optimising your body’s natural functions.

Collagen protein offers benefits beyond muscle recovery; proving effective in restoring the lining of your stomach, maintaining skin integrity, strengthening hair & nails, & supporting joint health. Both flavoured & unflavoured options are available, allowing you to get creative with how you choose to incorporate it.

• Add to smoothies with some organic fruit & dairy or plant based milk

• Mix it in with yoghurt & top with muesli

• Stir it through your morning oatmeal

Ethically sourced meat: protein you can feel good about!

A wholefood protein source - meat offers a multitude of benefits. As well as providing your daily protein intake, meat is also packed with vital nutrients such as iron, zinc & B12, to support energy production, immunity & overall vitality.

• Focus on selecting ethically sourced options that prioritise quality & sustainability, such as grass-fed beef or freerange chicken.

• Look for meats produced without antibiotics or hormones, benefiting your health & the planet. Organic is best.

Preparing meat for the family doesn’t need to be a big chore either. Opt for a whole, premarinated chicken & pair it with seasonal vegetables in the slow cooker. A convenient & delicious way to provide a nourishing meal the whole family will enjoy!

Plant-based power: the protein alternative

Plant-based eating doesn’t have to come at the expense of missing out on the benefits of protein. Lentils, chickpeas & beans are packed with protein, fibre & essential vitamins & minerals, making them a powerhouse addition that can be easily integrated into your meals

• Chickpeas can be used in homemade falafels, tossed through salads or blended through soup for a hidden protein hit.

• Lentils are a great source of iron & fibre & are easily added to curries, stews & salads.

• Tempeh & tofu are wonderful additions to stir-fries, or can simply be pan-fried.

• With 60% protein content, Hemp Seeds provides a complete amino acid profile, making it an excellent source of plant-based protein.

Incorporating more protein into your diet supports a range of health benefits, from improved energy & immunity, to better stress management & recovery. By diversifying your protein intake with high-quality, nutrient dense options, you’re setting yourself up for longterm wellbeing & vitality.