What is protein? 

Protein is one of the three nutrients, along with fat and carbohydrates, that we need in larger (macro) amounts in our diet. The protein we eat makes up our hair, skin, bone, and muscle, as well as the enzymes, hormones, and neurotransmitters that play such important messaging roles in the body

Protein is made up of long chains of smaller units called amino acids. The body uses these building blocks for growth and repair. There are 20 amino acids in total, of which nine are essential—this means the body cannot make them, and they must be obtained from our diet

Animal foods and certain plant sources – soy protein, buckwheat, quinoa and Quorn – contain all the essential amino acids needed for good health. Other plant protein sources lack one or more of the essential amino acids. Sometimes, animal protein is thought of as a ‘complete protein’ for this reason. But it’s not true that vegetarians will lack protein or that you must eat plant-based proteins in certain combinations. Eating a variety of plant proteins each day gives you all the essential amino acids you need

How much protein do I need?

Most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). That’s about two portions of meat, fish, nuts or tofu per day. As a guide, a protein portion should fit into the palm of your hand

In the UK, we eat more protein than is recommended. This isn’t automatically a problem, but it depends on where your protein is coming from. Meat-heavy diets have been linked to increased risks of heart disease, diabetes, some cancers and may also shorten your life. We should eat more peas, beans and lentils, two portions of fish a week, and eat no more than 70g of red and processed meat per day

Use this calculator to see how much protein you need

Does it matter what protein I eat, and when?

Protein is essential for a healthy diet. You might think meat is the best way to get it, but there’s growing evidence that swapping a diet rich in animal protein (such as meat and dairy) for one high in pulses, nuts and grains could help you live longer

In 2016, new dietary guidelines placed greater emphasis on non-meat sources of protein. We don’t need to avoid meat and dairy entirely, but it does remind us that we need a varied diet to stay healthy

Opting for high-quality protein is important. These sources contain all the essential amino acids, including leucine, which is key for synthesising muscle tissue. Eggs, yogurt and milk, as well as whey protein powder, soya milk and tempeh, are all useful sources

Including protein foods at each meal or snack throughout the day is thought to be more effective than having the majority of your protein intake in one meal. In practical terms, this may involve two to three meals, each containing about 25-30g of high-quality protein

If you’re undergoing an intensive exercise programme you may benefit from consuming protein after a workout, and similarly spacing your intake through the day

How do I eat less animal protein?

Ease into meatless meals by going meat-free one day a week. Try replacing meat with foods like fish, dairy and eggs before swapping for plant-based proteins. If meat-free meals seem like a step too far, replace some of the meat in dishes like stews, chilli or Bolognese sauce with beans or lentils

Is meat-free always healthier?

The vegetarian option isn’t automatically a healthy choice. Mock meats like nuggets, veggie burgers and hot dogs contain protein but can be loaded with salt. Vegetarian options such as cheesy pastas or veg curries in creamy or oily sauces are often high in fat, saturated fat, salt and calories. To reap the health benefits, replace meat with more veg, beans, pulses, soy and wholegrains