Protein is an essential part of a balanced diet. The UK reference nutrient intake for adults is around 0.75g of protein per kilogram of body weight per day, though needs vary with age, activity level and individual circumstances.
Food first
Most people can meet their protein needs from everyday foods such as dairy, eggs, fish, meat, beans, lentils, tofu and nuts. Protein powders are simply a convenient option when whole foods aren’t practical.
Spreading it out
Many people find it easier to include a source of protein at each meal rather than relying on one large serving.
Getting personal advice
For tailored guidance – especially if you have a medical condition or specific performance goals – speak to a registered dietitian or registered nutritionist.
This article is for general information only and is not medical advice. Speak to a qualified healthcare professional about your individual needs.