Image of Caroline in front of foods that contain protein with the title How Much Protein Do You Need?

How Much Protein Do You Need? Why It Matters for Healing and Everyday Health

Recently, I broke my ring finger. Not very glamorous, and entirely Rolo-related (my horse).

An X-ray confirmed a fracture, and the fracture clinic would like to perform surgery once I am back from holiday. In the meantime, it has been a timely reminder of something I talk about often but many people still underestimate.

Protein.

When we think about protein, we often think about muscle. But protein is far more than that. It is essential for tissue repair, immune function, hormone production, and importantly in my current situation, bone healing.

If the body is repairing, rebuilding or recovering, protein requirements increase.

Why Protein Matters Beyond Muscle

Protein is the structural foundation of the body.

It supports:

Tissue repair and wound healing
Bone and ligament strength
Skin, hair and nail health
Immune resilience
Energy production
Brain function

When intake is low, healing can be slower and resilience reduced. This is something I frequently see when reviewing client food diaries.

Many people are simply not eating enough.

How Much Protein Do You Need?

Protein requirements are not one-size-fits-all. They depend on body weight and lifestyle.

A simple guide:

0.8 grams per kilo of body weight for basic needs
1 gram per kilo if you are moderately active
1.2 to 1.5 grams per kilo if building muscle or recovering
75 to 100 grams daily during pregnancy

In my current situation, I am aiming for around 1.2 grams per kilo of body weight to support bone repair. Even though it is a small bone, the body still requires the raw materials to rebuild.

Achieving your daily protein goal

Achieving your daily protein goal is a collective effort across all meals. While a 100-gram portion of fish or meat provides around 20 to 24 grams of protein, plant-based proteins often come with a caveat. They are usually incomplete proteins, meaning they lack certain essential amino acids which are vital for our body. Hence, a diversified diet is key, especially for my vegetarian and vegan friends.

Here’s a quick glance at the protein content in some common foods:

Natural yogurt (200 grams): 10 grams of protein.
Two small eggs: 10 grams of protein.
Mixed nuts (25 grams): 4 grams of protein.
Quinoa (100 grams): 14 grams of protein.
Lentils (100 grams): 8 grams of protein.

How to Increase Your Protein Intake?

One practical tip to augment your protein intake is by incorporating a protein smoothie into your day. A mix of pea or whey protein with some coconut water or almond milk, jazzed up with a handful of berries, can be both a delightful and nutritious addition to your diet.

The Bigger Picture

Protein is not just for athletes. It is fundamental to everyday health.

If you are recovering from injury, managing stress, navigating menopause, or simply wanting steady energy and better resilience, reviewing your protein intake is a practical starting point.

Often, small adjustments can make a meaningful difference.

You can watch my video on protein here

Caroline x

Gut Health Nutritionist Caroline Peyton Principles

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You can join the group here >> https://www.facebook.com/groups/healthlifestylenutrition/

Looking for an Appointment?

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A little more about me

Providing expert, personalised, health advice utilising 15+ years of nutritional therapy and naturopathy experience with a strong emphasis on digestion and gut health. Zoom or face to face Consultations.

I also develop and deliver well-being in the workplace workshops.