Protein 101

So, why does protein matter?

Protein is an essential part of the diet. It has a number of roles within the body and has been shown to be a key nutritional component when working towards various goals, such as weight loss, muscle gain, recovery, and optimal health.

What does Protein actually do?

✓Muscle synthesis, recovery, repair and retention

✓Inadequate protein compromises immune function & hormone regulation

✓Promotes healthy skin & hair


Recommended Intakes:

This is entirely goal dependent but for optimal health alone, intakes of at least 1.2g-1.6g per kg of bodyweight, per day are advised. Higher intakes of 1.8-2.2g/kg are recommended for fat loss and muscle gain.

Complete vs Incomplete Proteins

Complete Proteins - Complete proteins contain all the Essential Amino Acids (EAAs) in adequate amounts, and can be found in animal-based sources.

Incomplete Proteins - Incomplete proteins, such as most plant-based protein sources, are deficient in at least one of the Essential Amino Acids (EAAs).

Therefore, when following a vegetarian or vegan diet, it is especially important to maintain a mixed, varied diet to obtain all the EAAs needed.

Built for you


✓Yes, protein IS important at every age!

✓No, too much protein is NOT bad for your kidneys!

✓Protein will NOT automatically make you pile on muscle!

✓Going vegetarian/vegan is NOT necessarily healthier, it is entirely a personal preference!


Confused about where to start? Check out our Protein Food lists below.

High Protein Foods


High Protein Vegetarian Foods


High Protein Vegan Foods
Vegan 1 
Vegan 2

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