Protein seems to be everywhere at the moment. High-protein yoghurts, protein bars, protein cereals… even protein coffee if you look hard enough.

But beyond the marketing hype, there’s a good reason protein gets so much attention. It’s one of the body’s most important nutrients! 💪

Yet surprisingly, many people still aren’t getting quite enough of it in their daily diet. Protein isn’t just something for bodybuilders or gym enthusiasts. It’s a fundamental building block that your body uses every single day to repair, maintain and support a huge number of processes.

So Why Protein Is So Important 🧬

Protein is made up of amino acids, often referred to as the “building blocks” of the body. These amino acids help the body to:

• Repair and maintain tissues
• Build and support muscle
• Produce hormones and enzymes
• Support immune function
• Transport nutrients around the body

Your body is constantly repairing itself, whether that’s muscle fibres after exercise, tissues that experience everyday wear and tear, or cells that simply need replacing. Protein helps make all of this possible! Without enough of it, recovery can slow down, energy levels can dip and muscle mass may gradually decline over time. 😞

1. Supports Muscle Health 💪

Muscle isn’t just about strength or fitness, it’s also essential for movement, stability and protecting joints!

Adequate protein intake helps repair muscle tissue after activity and supports the maintenance of lean muscle mass. This becomes particularly important as we age, when muscle mass naturally begins to decline (a process known as sarcopenia).

Research shows that higher protein intake can support muscle strength and lean body mass, particularly in people who are physically active or resistance training.

2. Helps You Feel Fuller 🍽️

Ever noticed how a protein-rich meal keeps you satisfied for longer? Protein tends to be more filling than carbohydrates or fats, which can help regulate appetite and reduce unnecessary snacking throughout the day.

In simple terms, including protein with meals can help keep hunger levels more stable and energy levels more consistent.

3. Supports Recovery 🏃‍♀️

If you exercise regularly, protein plays a crucial role in recovery. Exercise creates tiny amounts of muscle damage (which is completely normal). Protein helps repair these fibres so they can rebuild stronger.

This process allows the body to adapt to training and improve performance over time. Even if your exercise is simply walking, Pilates, strength training or yoga, protein still supports recovery and tissue repair.

4. Supports Bone Health 🦴

There used to be a belief that high-protein diets could weaken bones. Thankfully, more recent research has shown the opposite. Higher protein intake is actually associated with improved bone density and a reduced risk of fractures, particularly in older adults.

Considering that bone health is something chiropractors think about quite a lot, this is definitely reassuring news!

5. Supports Healthy Ageing 🌿

One of the biggest challenges as we age is the gradual loss of muscle mass and strength. Adequate protein intake, alongside regular movement and resistance exercise, is one of the most effective ways to slow this process down.

Maintaining muscle helps support mobility, balance and independence later in life. In other words, protein isn’t just about how we feel today, it also supports our future health.

So How Much Protein Do We Need? 🤔

The UK recommended intake is around 0.75g of protein per kilogram of body weight per day.

However, research suggests that people who are active or exercising regularly may benefit from higher intakes, often around 1.2–2.0g per kilogram of body weight to support muscle repair and recovery.

That doesn’t mean you need to start measuring every gram of food you eat, but it is a helpful reminder to include a good source of protein with most meals.

Good Sources of Protein 🥚🥩🌱

Protein can come from both animal and plant sources, including:

Animal sources

• Chicken
• Fish
• Eggs
• Lean beef
• Dairy products like yoghurt and cheese

Plant sources

• Lentils and beans
• Chickpeas
• Tofu and tempeh
• Quinoa
• Nuts and seeds

A balanced diet with a mix of these foods usually provides all the amino acids the body needs.

The Takeaway ✨

Protein isn’t just for athletes, it’s a foundation of good health! It supports muscle strength, recovery, bone health, metabolism and healthy ageing.

At IHC, we often talk about movement, posture and spinal health, but what you put into your body matters too. Nutrition and recovery are important pieces of the wellbeing puzzle. Small habits can make a big difference over time.

Sometimes, something as simple as adding a little more protein to your meals can be a great place to start!