You think you’re eating alright… then you actually look at your protein intake and realise you’re miles off.
That was me. Late 50s, vegetarian, eating what I thought was a decent mix of Quorn, mushrooms, beans, and pulses. All the usual “good stuff”. Then I roughly added it up… about 30g of protein a day. That’s not just a bit low, that’s nowhere near.
Then you start researching it, apparently you need 100g, 120g, or even more; I called one of my daughters who is a Dietician and she said at my age, I need 150g a day. Bit of a wake-up call.
So… what actually is protein?
Protein isn’t just something gym lads bang on about, I mean they do, but it's more important than just building muscle so you can do more bicep curls!
It’s the basic building material your body runs on. Every cell, every bit of tissue, every repair job your body does… it all needs protein.
The brief science bit: Strip it right back and protein is made up of amino acids. Think of them as the small bits that get pieced together to build and maintain your body.
Without enough of them, things don’t run properly. Simple as that.
What protein actually does in your body
This is the bit most people don’t realise. As already mentioned, protein isn’t just about muscle. It’s doing jobs all over the place, every day, whether you notice it or not:
- Repairs and rebuilds tissue
Skin, hair, nails, muscles, and organs are constantly breaking down and rebuilding. - Supports your immune system
Your body produces proteins that help fight off bacteria and viruses. - Helps with digestion
Enzymes, which break down food, are made from protein. - Provides structure and strength
Think collagen, the stuff that holds skin, tendons, and ligaments together. - Transports and stores nutrients
Some proteins move vitamins and minerals around your body where they’re needed.
Protein isn’t really for energy
Here’s something that surprised me.
Yes, your body can use protein for energy… but it really doesn’t want to. It would much rather use carbohydrates and fats first. Protein is more valuable doing the jobs above, so your body tries to save it for that.
Which means if you’re not eating enough, your body has to start cutting corners. Not ideal.
The reality… most of us aren’t getting enough
It’s easy to assume you are. You eat a bit of this, a bit of that, and it feels balanced. But when you actually track it, it can be way lower than you think.
Plant-based foods do contain protein, but often not in the amounts you’d expect unless you’re being deliberate about it.
That was the shock for me. Quorn, beans, lentils… all good, but you need more volume, and more planning, than you might think to hit proper daily targets.
Vegetarian? You’ve got to be more intentional
If you eat meat, it’s easier. Chicken, turkey, pork, and lean beef are all protein-dense. You don’t have to try too hard.
If you’re vegetarian, it takes a bit more thought:
- Eggs and dairy can help massively if you eat them
- Lentils, chickpeas, and beans are solid, but not as dense
- Tofu and tempeh are worth getting used to
- Quorn is useful, but not a magic fix
- Nuts and seeds help, but bring calories with them
I've had to resort to necking some Whey Protein every day just to help, even now, I probably eat no more than 100g a day, but its better than where I was.
... And Finally
Protein isn’t some niche fitness thing. It’s basic maintenance for your body.
If you’re not getting enough, you’re effectively running your system on the cheap.
You don’t need to panic. You don’t need to overhaul everything overnight. But it’s worth checking.
Because if you’re anything like me… what you think you’re getting, and what you’re actually getting, are two very different numbers.