Protein: More than Just Gym Fuel
Protein has long been the go-to macro for anyone lifting weights, but over the past few years, it's quietly exploded beyond the gym walls. It now shows up in cereals, crisps, ice cream and even soft drinks, and has become part of many people’s daily diets whether they’re gym-goers or not. At Active Luton, we believe everyone - from teens to retirees - can benefit from understanding protein: how much to aim for, where to get it, and how to read the labels so you're not being misled.
What is Protein & Why Do We Need It?
Protein is one of the three macronutrients (along with fats and carbohydrates). It’s made of amino acids, which are the building blocks our bodies use to:
· Repair and build muscle and connective tissue.
· Produce enzymes, hormones, and immune molecules.
· Support recovery after exercise.
· Maintain skin, hair, and nails.
As we age, protein becomes even more important because muscle mass tends to decline (a process called sarcopenia). Adequate protein + resistance (or strength) training help preserve or rebuild muscle, keeping strength, mobility and metabolic health on our side. Additionally, protein plays an important role in appetite control, as it digests more slowly, and therefore, helps increase satiety (the feeling of fullness) for longer. This is especially helpful for those eating in a calorie deficit and aiming to lose weight.
Protein in Your Everyday Diet
Because protein is now such a buzzword, many food manufacturers are adding it (or promoting existing protein content) to appeal to health and fitness-conscious shoppers, but “protein enriched” doesn’t always mean it is “healthy” or “useful.”
What to Look Out For
· Serving size matters: If a soft drink or packet of crisps claims it is high in protein, check how large the serving is. Sometimes you’d need to finish the whole bag/bottle to get what you’d get from a more traditional protein snack.
· Complete vs. incomplete proteins:
Animal Based Proteins (meat, dairy, eggs) often contain essential amino acid, and should be consumed mindfully, specifically ultra processed meats and red meats. Consumption of these proteins should not exceed 350g - 490g per week (bacon, ham, sausages, processed chicken bites/nuggets etc and all red meat). By choosing lean cuts of animal protein, this can help to minimise your saturated fat intake. Fish is also a healthy source of protein.
Plant based Proteins (e.g. beans + grains, nuts + legumes) are not ‘complete’, but are significantly lower in fat, higher in fibre and a low energy dense food. They should be consumed regularly in the diet, as they offer significant health benefits and support the maintenance of a healthy weight.
· Added sugars and fats: A “protein ice cream” might have as many calories (or more) as regular ice cream if it’s loaded with sugar or fat to improve taste.
· Bioavailability: How well your body can use the protein. Animal proteins tend to score higher; while some plant proteins are less well-absorbed or have less of certain amino acids unless combined properly.
How Much Protein Do You Actually Need?
Here are some basic guidelines, but always adjust for your own goals, activity level, health, and age:
· For sedentary adults: approx. 0.8 g protein per kg of bodyweight is the minimum recommended amount per day, but it is beneficial to aim for 1– 1.2g per day even if you are sedentary.
· For active adults doing strength or resistance training: between 1.6 - 2.2 g per day can help with muscle growth/maintenance. If clients are in an energy deficit, they should also follow this protein recommendation (1.6 -2.2 g) to help preserve lean muscle mass and support metabolism. Those who are taking part in aerobic exercise, running, cycling or swimming should aim for 1.2 - 1.6 g per day.
· Older adults, those recovering from injury, or people trying to lose fat while preserving muscle might also benefit from higher protein and should aim for around 1.2 – 1.6 g per day.
It also helps to spread intake throughout the day (3 - 5 protein-containing meals/snacks), rather than one big protein-heavy meal.
Tips to Boost Your Protein
1. Choose whole food sources first - lean meats, fish, dairy, eggs, pulses, tofu.
2. Add snacks with protein - Greek yogurt, cottage cheese, protein bars (check ingredients), nuts/seeds.
3. Swap wisely - e.g. swap a regular cereal for one higher in protein; use higher protein bread; try milk or plant milk with added protein (but check sugar).
4. Know your protein powder - if you use them, opt for ones with good amino acid profiles, low fillers, transparency of ingredients. Whey protein is the most common and it is a faster digesting protein, which is particularly useful after exercise. Casein is slow release and should be taken before bed, so it can be sufficiently digested during the night.
5. Hydrate & recover – ensure you get enough rest, fluids and sleep, because protein helps more when the rest of recovery is good.
Beware of Marketing Gimmicks
Because “protein” sells, some labels might over-emphasise protein while glossing over the negatives, so here are some things to watch:
· “High protein” isn’t regulated equally in all products - what counts as “high” in crisps isn’t the same as in dairy.
· Products may use protein isolates, which are very processed, sometimes with additives. They are not completely bad but are not always better.
· Fat or sugar masks - to compensate for texture/taste, as some high-protein foods sneak in fats or sweeteners, raising calorie count.
The Active Luton Community
At Active Luton, we believe in promoting strength, health, and mobility for everyone - whatever your age or stage, so, why not:
· Join one of our group strength classes or use the gym facilities, as lifting weights isn’t just for bodybuilders; it’s for anyone who wants to stay strong and independent.
· Use workshops or wellbeing programmes to learn more about nutrition, as many of our members find even slight changes in protein intake make big differences in energy, recovery, and daily life.
· Be curious when shopping: read labels; don’t assume that “protein-fortified” equals “healthy for me.” What matters is your goals, your current diet, your body.
Make Protein Work for You
Protein will likely continue to pop up in more of the foods we eat, but it is always better for your body to aim for natural foods that are high in protein, rather than UPF options, which are high in protein e.g. protein ice cream or protein bars. By understanding why protein matters, how much you need, and where it comes from it really puts you in control of your body. Whether you’re 18 or 65, whether your goal is to lift more, walk further, recover better or just feel stronger day-to-day - making protein work for you can pay off in many ways.
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