Protein – that’s all about building muscles right? The trend of protein supplementation (commonly protein shakes and bars) has driven the perception and relationship between protein, exercise and muscle growth.

However, protein is much more than muscle growth. It's actually a vital macronutrient for normal bodily function, hormonal health and immunity, and needs to be consumed regularly across the day alongside carbohydrates and fats. We’ve simplified some of the key questions and takeaways from the protein-packed media landscape!

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Protein is made up of molecules called amino acids, often referred to as the “building blocks” of protein. Of the 20 amino acids found within the body, 9 are considered ‘essential’ because the body cannot produce them and they must be consumed from the diet. Conversely, the body can synthesise ('make') the remaining 11 amino acids so these are considered ‘non-essential’.

Therefore, protein sources that contain all 9 essential amino acids are referred to as “complete”. These are often derived from animal sources such as meat, whey, dairy and eggs. However, for those consuming a plant based diet, fear not, as complete protein sources can be found in soya, quinoa and plant-based protein ‘blends’ that contain multiple plant protein sources.

Yes, protein is no doubt vital for repairing damaged cells and tissue. However, protein also has numerous other important benefits:

· Essential for producing hormones such as oestrogen and insulin.

· Producing enzymes used in digestion.

· Transporting oxygen around the body in red blood cells.

· Helping to maintain an optimal immune system.

A diet high in protein, particularly when combined with fibre, is also great for keeping you fuller for longer and increasing satiety.

The quantity of protein you require can differ significantly based on age, activity level and your health ‘goals'. Therefore, it is difficult to provide a “one size fits all” approach.

If you are undertaking more intense and regular physical activity, your body will require more daily protein to recover, ranging from 1.2 to 2 grams per kilogram of body weight. If you are more sedentary, a regular and varied diet is adequate to perform the essential bodily functions ranging from 1 to 1.2g grams per kilogram.

We’ve provided some examples of different protein sources, including plant-based sources, that you might look to incorporate in your diet.

Consuming protein consistently across the day can help your body digest, use and recover from physical activity, as well as maintain a normal healthy balance.

This article was written with help from balanced, high protein cereal company ELEAT (www.eleatcereal.com). Check out the Offers section of your app to unlock and exclusive discount!