Protein is officially having its moment in the spotlight - and the conversation isn’t slowing down. Once the domain of bodybuilders and gym-goers, this macronutrient has entered the collective conscience of the mainstream. With supermarket aisles lined with high-protein yoghurts and breads to pastas and powders, you’d be hard-pressed to do a weekly shop without spotting a “high in protein” claim on something!
But beyond the marketing buzz, what does protein actually do for the body, how much do we really need, does the type even matter, and what about quality?? This article helps navigate through the fundamentals of ‘why protein?’ to help you choose the right protein source for you.
Whether you’re a busy parent juggling the school run, an athlete chasing PBs, an active adult moving into your mid-life and beyond, or someone navigating a plant-based lifestyle, protein plays an essential role in keeping your body strong, resilient and well.
What’s the catch? Not all proteins are created equal - and your needs shift depending on where you are in life. Let’s break it down.
First, what is protein & why does it matter?
Protein is one of three macronutrients (along with carbohydrates and fats) that your body needs in larger amounts every day. But unlike its macro cousins, protein wears many hats. It’s the main structural component of muscles, skin, hair, nails, bones and connective tissue. It’s also a building block for enzymes, hormones, neurotransmitters and antibodies - the chemical messengers and immune defenders your body relies on every second of every day. In other words, we must consume this nutrient every day to function at our best.
When you eat protein-rich foods, your digestive system breaks them down into amino acids - tiny molecules often described as the “building blocks of life”. Your body then reassembles these amino acids into whatever new structures or compounds it needs at the time, from a fresh patch of skin to a new muscle fibre after a workout.
Without enough protein, the body simply doesn’t have the raw materials it needs to repair, rebuild and renew itself. Over time, low intake can show up as low energy, slower recovery from illness or injury, brittle hair and nails, loss of muscle tone, and a weaker immune response.
Amino acids – and the 9 essentials
There are 20 amino acids that make up the proteins in the human body. Of these, your body can produce 11 on its own. The remaining nine are classified as “essential”, meaning they must come from the food you eat (or supplement). They are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Among these, three are known as the branched-chain amino acids (BCAAs) - leucine, isoleucine and valine - which play a particularly important role in muscle repair, recovery and lean muscle maintenance. Leucine especially is often described as the “switch” that signals the body to start the muscle-building process.
Complete vs incomplete: why protein quality matters
Not every protein-rich food delivers the same amino acid line-up. This is where the idea of protein quality comes in.
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Complete proteins contain all nine essential amino acids in roughly the right amounts your body needs. Most animal-based foods - including meat, fish, poultry, eggs and dairy - fall into this category. A handful of plant foods are also complete, including soy, quinoa, buckwheat, chia and hemp seeds.
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Incomplete proteins are missing or low in one or more of the essential amino acids. Most plant proteins – beans, lentils, nuts, seeds, grains and most vegetables – sit in this category. The good news? They’re still incredibly nutritious, and by simply eating a variety of plant proteins across your day (think rice and lentils, hummus and wholegrain bread, or peanut butter on wholegrain toast), your body can pool what it needs to create complete protein over time.
Alongside completeness, digestibility and bioavailability also influence quality. Animal proteins are generally absorbed more easily than plant proteins, but well-formulated plant-based options - particularly isolates and concentrates - can deliver excellent results too. The bottom line: variety, quality and the right amount for your body all matter.
How much protein do you really need?
Protein needs vary based on your age, sex, body weight, activity levels and life stage. New Zealand and Australian published Recommended Dietary Intakes (RDIs) offer a baseline starting point outlining the daily amounts considered ‘enough’ to meet the needs of most healthy people.
Recommended protein RDIs at a glance:
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Adult women (19–70): 46g per day
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Adult men (19–70): 64g per day
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Pregnant women: 60g per day
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Breastfeeding women: 67g per day
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Women over 70: 57g per day
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Men over 70: 81g per day
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Teenagers (14–18): 45–65g per day
It's important to recognise that these figures represent the minimum intake required to avoid deficiency - not necessarily the amount need to thrive. |
Many nutrition experts now suggest that active adults aim for 1.2 to 2.0 grams of protein per kilogram of body weight per day, with higher amounts toward the upper end for those engaged in regular resistance training, endurance sport, or recovery from illness or injury.
A practical guide many dietitians recommend is to aim for 20–30g of high-quality protein at each main meal, plus a 5–10g protein-rich snack. Spreading intake across the day tends to support muscle protein synthesis more effectively than “loading up” at one meal.
Protein for every life stage
While protein is essential at every age, there are key moments in life when the body’s demand is genuinely higher. Knowing this can help you tune your intake accordingly.
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Children & teenagers
During periods of rapid growth, protein is essential for developing muscle, bone, skin and the immune system. Teenagers in particular have rising needs, and while most Kiwi and Aussie teens are meeting them through everyday foods, fussy eaters and busy schedules can sometimes leave gaps worth addressing.
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Pregnant & breastfeeding women
Pregnancy and lactation place additional demand on the body. Protein supports the growth of the baby, placenta and maternal tissue, and is vital for milk production. Always consult your midwife, GP or dietitian before adding new supplements during pregnancy or breastfeeding.
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Active adults & athletes
Whether you’re a weekend hiker, CrossFitter, marathon trainer, or simply someone who lifts and moves regularly, protein plays a key role in repairing and rebuilding the small muscle tears created during exercise. Higher intake (1.4–2.0g/kg) helps support strength gains, recovery and lean muscle maintenance.
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Adults over 50 & older adults
From around age 50, the body becomes less efficient at using dietary protein - a phenomenon known as anabolic resistance. This contributes to the gradual loss of muscle mass with age (known medically as sarcopenia), which can affect strength, balance, mobility and metabolic health. Protein needs increase in this stage, making it one of the most underestimated nutritional priorities for healthy ageing.
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Vegans & vegetarians
Plant-based eaters can absolutely meet their protein needs through whole foods, but variety is key. Combining different plant proteins across the day – such as legumes with grains, nuts with seeds etc - helps ensure a complete amino acid profile in every meal. A quality plant-based protein supplement can also be a convenient way to top up, particularly for active individuals.
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Recovering from illness, injury or surgery
Recovery periods place increased demand on the body’s repair systems. Adequate (sometimes higher than typical) protein intake during these phases can support wound healing, immune function and rebuilding of tissue.
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Weight management programmes
Protein is the most satiating of the three macronutrients, helping us feel fuller for longer. Plus, it supports the maintenance of lean muscle mass while in a calorie deficit during weight loss. This is why higher-protein eating patterns are often recommended for those working toward healthy, sustainable weight goals.
Where does protein come from?
Real, whole foods will always be the gold-standard foundation of any protein-rich diet. Good sources include lean meat, fish, poultry, eggs, dairy, tofu, tempeh, legumes, nuts, seeds and whole grains.
That said, getting enough protein in through food alone can sometimes feel like an uphill task - especially for older adults with smaller appetites, active people on the go, vegans and vegetarians, or anyone with a busy lifestyle. This is where protein supplements can step in as a convenient, concentrated top-up. Here’s a quick rundown of the main types you’ll find on shelves today.
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Whey protein
Derived from milk, whey is one of the most thoroughly researched protein supplements available. It’s a complete protein with an excellent essential amino acid profile (including a strong dose of BCAAs and leucine), and it’s rapidly digested making it a popular choice post-workout. Whey isolate is more processed than concentrate, with higher protein content and very little lactose, making it gentler for those with mild dairy sensitivities.
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Casein protein
Also derived from milk, casein is digested and absorbed more slowly than whey making it useful for sustained amino acid delivery, such as overnight or between meals. It’s a complete protein well-suited to anyone wanting prolonged satiety or muscle support over longer windows.
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Plant-based protein
Plant-based protein powders have come a long way. Single-source plant proteins – think pea, brown rice, soy or hemp - each have their own amino acid strengths and limitations. The most effective plant-based formulas combine multiple sources (pea + rice + chia, for example) to deliver a complete amino acid profile that rivals dairy-based options. Ideal for vegans, vegetarians, those avoiding dairy, or anyone wanting a gut-friendly, sustainable alternative.
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Collagen protein
Collagen is a unique kind of protein. It’s the most abundant protein in the human body, found in skin, hair, nails, joints, bones and connective tissue. Supplemental collagen (most often broken down (hydrolysed) into easily-absorbed smaller units (peptides)) is rich in the amino acids glycine, proline and hydroxyproline making it particularly supportive of skin, hair, nail, joint and connective tissue health. It’s worth noting that collagen is not a complete protein - it lacks tryptophan - so it’s best thought of as a targeted addition rather than a stand-alone protein replacement.
How to choose what’s right for you
With so many options on the shelf, here are a few simple questions to guide your choice:
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What’s your goal?
Muscle building and post-workout recovery often suit a fast-absorbing complete protein like whey or a well-formulated plant-based blend. For beauty-from-within support, collagen is your go-to.
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What are your dietary needs?
Vegan, vegetarian, dairy-free or sensitive to lactose? Look to plant-based blends or whey isolate.
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What’s the quality?
Check the label for the amount of protein per serve (aim for around 20g+), the source, the amino acid profile, third-party testing and minimal added sugars or fillers.
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What suits your lifestyle?
Powders, ready-to-mix sachets, bars and bone broths each have their place. The best protein supplement is the one you’ll actually use consistently.
Your top 5 protein questions answered
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Can you get enough protein from food alone?
Yes – most healthy adults eating a varied, balanced diet meet their baseline RDI from food alone. However, those with higher needs (athletes, older adults, vegans, those recovering from illness, or busy people who skip meals) may benefit from a protein supplement to fill the gap.
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Is too much protein bad for you?
For most healthy people, eating more protein than the basic RDI is not harmful and may even be beneficial. However, current NZ guidelines suggest no more than around 25% of total daily energy intake should come from protein. Anyone with pre-existing kidney or liver concerns should speak with their healthcare practitioner.
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When’s the best time to take a protein supplement?
It depends on your goal. Fast-absorbing proteins like whey are popular within an hour after exercise. Slower-release proteins like casein work well before bed. Collagen can be taken any time of day – many people simply stir it into their morning coffee or smoothie.
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Is plant-based protein as effective as whey?
Modern plant-based blends that combine sources like pea, rice and chia can deliver a complete amino acid profile with results comparable to dairy-based proteins – especially when consumed in appropriate amounts.
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What are the signs you’re not getting enough protein?
The signs of low protein intake can be subtle, but they tend to creep in over time. Common indicators include feeling hungry soon after meals, low energy, slow recovery from exercise or illness, brittle hair and nails, slow-healing cuts and grazes, frequent colds and infections, mood dips, and gradual loss of muscle tone or strength (particularly in adults over 50). If several of these factors sound familiar, it's worth taking a closer look at whether your daily intake is matching your age, body weight and lifestyle needs.
Final thoughts
Protein is so much more than a fitness trend - it’s a foundation nutrient that supports nearly every system in the body, at every age and life stage. From the cellular activity that keeps your immune system humming, to the lean muscle that keeps you mobile in later life, getting enough quality protein each day is one of the most impactful things you can do for your long-term wellbeing.
The right amount, the right type, and the right timing will look different for every person - and that’s exactly the point. Whether you’re fuelling an active lifestyle, supporting healthy ageing, nourishing your skin from within, or simply trying to feel a bit more energised through your day, there’s a protein solution to suit.
Curious about which protein is right for you? Explore our full range of premium whey, plant-based and collagen formulas at TheraStore - or chat to one of our qualified naturopaths for friendly, personalised guidance.
