The Power of Protein: Why It Matters for Your Health, Body and Muscles

Protein is synonymous with gym workouts. But in reality, protein as a macronutrient offers much more than muscle building. It’s an essential nutrient and perhaps the most important of all macronutrients. It supports everything from strong, fully functioning muscles to bones, metabolism and appetite. Whether your goal is to get stronger, lose weight or simply improve your health and age gracefully, protein is critical. And increasingly, plant-based sources of protein are showing they can deliver these benefits too.

Why Protein Is Essential

Proteins are made up of amino acids, which you can think of as the “building blocks” of your body. Some amino acids your body can make, but others – known as essential amino acids must come from your diet. Together, they support vital functions like repairing tissues, producing enzymes and hormones, maintaining your immune system, and fueling muscle growth. Unlike carbohydrates and fats, protein is not stored in the body in large reserves. This makes it especially important to include enough protein in your daily diet, and to spread that intake evenly across meals and snacks to ensure a constant supply.

Protein and Muscle Health

Every time you consume a protein-rich meal you trigger a process called muscle protein synthesis. This is essentially your body’s way of repairing and rebuilding itself. To optimise muscle protein synthesis we now know that a threshold dose of protein in the range of 20 - 40 grams is required, depending on your age, body size, activity and more. Consuming this amount of protein at every meal and snack, evenly distributed over the course of the day is known to produce the greatest effects. Hitting these protein targets at every meal, to offset the natural loss of muscle, becomes even more important as we age. 

Protein and Body Composition

Not only does protein support your muscle growth and repair, but it can also make managing your weight and body composition that much easier. High protein meals are more satiating, more filling and satisfying, which means you are less likely to feel hungry or experience cravings later. Protein also has a higher “thermic effect of feeding”, meaning your body burns more calories simply by digesting it. When aiming to lose weight and body fat, protein should be the priority. 

Plant vs. Animal Protein

Traditionally, animal foods like meat, dairy, and eggs have been considered the “gold standard” of protein because they contain all essential amino acids in the right balance. Plant proteins, while still very effective, are sometimes lower in one or two amino acids or not absorbed quite as efficiently. However, this doesn’t mean plant protein is “inferior.” By combining different plant foods, such as beans, chickpeas, lentils and grains, you can easily cover all your amino acid needs. Some plant proteins like soy, pea, and quinoa are also considered complete on their own. Beyond that, plant-based diets bring additional benefits, including more fiber, vitamins, and antioxidants, while being lower in saturated fat and cholesterol.

How Much Protein Per Meal Is Optimal?

The total daily protein intake is incredibly important and it’s recommended people consume between 1.4 and 2.0 grams of protein per kilogram of body weight or 98 - 140 grams of protein for an average 70kg individual. But distributing that evenly across 4 meals and snacks is also likely to be of great benefit. That would equate to a target of 24.5 - 35 grams per meal. 

Practical Plant Protein Options

Meeting these protein goals with plant-based foods is entirely possible, especially with the wide range of protein-rich options now available. We developed our Protein & Fibre Packed Meals to align with this research and provide a practical and convenient way to meet your protein and fibre needs. Each meal provides around 20 to 25 grams of protein per portion, making them a simple way to hit those optimal per-meal doses without needing to plan, shop, and cook from scratch.

These heathy meals also provide the added benefit of being completely free from ultra-processed foods, high in fibre and low in saturated fat, which supports both digestive health and heart health. 

Conclusion

Protein is one of the most important nutrients for maintaining health, managing body composition, and supporting muscle across all stages of life. Ready-made solutions like the B.fresh Protein & Fibre Packed Meals make it easy to hit optimal per-meal protein doses without any hassle. By focusing on both the quality and distribution of your protein, you can take a powerful step toward better health, whether your goal is to lose weight, build strength, or simply stay strong and vibrant as you age.

-- Written By Expert Nutritionist Matt Jones