Why Protein Should Be the Foundation of Your Diet – Not Just a Supplement

By Fergal Fitzmaurice | Fergal Nutrition | Personal Trainer & Nutritionist | Pontcanna, Cardiff

When most people think of protein, they picture bulky bodybuilders or overpriced protein shakes. But the truth is that protein isn’t just for gym enthusiasts. It’s essential for everyone—whether you're trying to lose weight, improve energy, fight aging, or simply stay strong and healthy as you age.

At Fergal Nutrition, I work with busy professionals, parents, and over-40s who want to feel their best. Time and again, the same nutritional mistake holds people back: not eating enough quality protein.

Let’s break down why protein matters and how to get it right.

What Does Protein Actually Do?

Protein isn’t just a “macronutrient.” It’s your body’s building material.

Muscle, bones, skin, and hair? All made of protein.

Enzymes, hormones, and immune cells? Built with amino acids from protein.

Recovery from exercise? You guessed it—protein.

Strength maintenance as we age? Yes, that’s protein too.

Without enough protein, your body breaks down muscle to get what it needs. Many adults lose muscle simply because they’re under-eating protein, not just because they’re “getting older.”

Protein for Fat Loss: The Secret Weapon

Are you trying to lose weight? Most people cut calories and wonder why they feel starving and hit a plateau.

Here’s why protein is essential for fat loss:

• Suppresses appetite: Protein increases satiety hormones like PYY and GLP-1 while reducing the hunger hormone ghrelin.

• Burns more calories: Protein has a high Thermic Effect of Food (TEF)—up to 30% of calories from protein are burned during digestion.

• Protects muscle: Losing muscle while dieting slows your metabolism. Protein helps maintain your lean mass.

  
  

A higher-protein diet means you can burn fat without constant hunger or rebound weight gain.

Protein for Energy, Skin & Aging

Forget collagen creams—your skin, hair, and nails depend on protein. For those of us over 40, the real anti-aging strategy is building and preserving muscle, not just cardio and calorie counting.

Research shows that older adults eating 1.2–1.6g of protein per kg of body weight daily experience:

• Fewer falls and injuries

• Less risk of chronic diseases

• Better cognitive function

• Slower muscle loss (sarcopenia)

  
  

Want to age strong, not just live long? Protein is your best friend.

So, How Much Protein Do You Really Need?

Forget the outdated RDA of 0.8g/kg—that’s the minimum to prevent deficiency, not to thrive.

| Goal | Protein Target |

|---------------------|------------------------------------|

| General health | 0.8–1.0g per kg body weight |

| Fat loss | 1.6–2.2g per kg (or ~0.7–1g per lb) |

| Muscle building | 1.8–2.4g per kg |

| Over 60s | 1.2–1.8g per kg |

Tip: Spread it out across the day. Aim for 25–40g per meal. This helps stimulate muscle protein synthesis and keeps hunger at bay.

Best Protein Sources

Not all proteins are created equal. Here’s how to prioritise high-quality, efficient options:

Animal-Based (Complete Proteins)

• Chicken breast (26g per 100g)

• Eggs and egg whites

• Greek yogurt or cottage cheese

• Whey protein

  
  

Plant-Based (Combine for Completeness)

• Tofu, tempeh, edamame

• Lentils + quinoa

• Pea + rice protein blends

  
  

For vegans or vegetarians, it’s about eating a variety and quantity of protein, and possibly supplementing with a complete protein powder if needed.

Protein Myths Busted

• “Too much protein hurts your kidneys” – False (unless you have pre-existing kidney issues).

• “Extra protein turns to fat” – Not easily. It’s hard for your body to store protein as fat.

• “You can only absorb 30g at a time” – Nope. Your body digests and uses what it needs over time.

  
  

Real-Life Tip: Start with Protein

Build every meal around protein—then add veggies, healthy fats, and carbs to suit your lifestyle. Try:

• High-protein Greek yogurt with berries

• Chicken stir-fry with veggies and rice

• Lentil & quinoa salad with olive oil dressing

• Protein smoothie post-workout

  
  

Want to Know How Much Protein You Need?

I offer personalised nutrition plans with protein targets, shopping lists, and recipes tailored to your lifestyle, goals, and preferences—whether you're an over-40 parent in Pontcanna or a student smashing gym goals.

👉 Enquire Today – Let’s build your plan around the most powerful macronutrient in your diet.

Final Thought

Protein isn’t a diet hack. It’s a biological necessity—the nutrient that built your body and the one that protects it as you age.

Whether your goal is weight loss, strength, energy, or healthy aging—start with protein, and everything else becomes easier.

Need help? Let's build a better plan together.

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