Protein: The Performance Enhancing Macronutrient
When it comes to nutrition, no macronutrient is as important (or as misunderstood) as protein. It’s the one thing you can’t afford to ignore if your goal is strength, performance, or simply living with more energy.
Why Protein Matters
Protein and its amino acids are the building blocks of life. Without them, your body can’t build or maintain the lean muscle mass that keeps you moving, resilient, and strong.
As we age, we naturally lose muscle more easily, and rebuilding it becomes harder. That’s why prioritising protein is critical at every stage of life, but especially as the years go on!
How Much Protein Do You Really Need?
For most people, the sweet spot is around 1.6g of protein per kg of bodyweight per day. If you’re looking to significantly increase lean muscle, aim closer to 2.2g/kg/day.
To put that into perspective:
👉 A 70kg person aiming for 2g/kg would need about 140g of protein daily.
Here’s an example day that hits that target:
- 4-egg omelette with toast & avocado (~25g)
- Greek yoghurt with granola or a protein shake (~25g)
- Grilled chicken & feta salad (~45g)
- Spaghetti bolognese (~45g)
Why It Feels Hard
For many, that much protein feels like a lot. The key is spacing meals out across the day so your body can digest and use it effectively.
That’s also where supplementation can help. A clean whey or plant-based protein shake (with no artificial colours or flavours) is a great option (but ideally no more than once per day). Whole foods like beef, chicken, fish, eggs, dairy, beans, and lentils should always be your main sources.
Protein = Satiety & Better Choices
Worried about eating “too much protein”? Don’t be.
Protein is highly satiating. It keeps you feeling full by suppressing the hunger hormone ghrelin. That means you’re less likely to snack on refined carbs and sugars, which often leads to weight gain. In reality, most people eat too little protein, not too much.
A Simple Mindset Shift
Instead of asking “What’s my next meal?”, ask yourself:
👉 “Where’s my next dose of protein coming from?”
Build meals around protein first. An easy rule of thumb I like to use:
👉 One palm-sized portion of protein per meal (from high-quality sources like meat, fish, eggs, beans, or lentils).
If you’re eating out, don’t be afraid to add extra chicken, eggs, or smoked salmon to bump up the protein. This small shift helps you maintain lean muscle, feel fuller for longer, and keep energy levels steady throughout the day.
Don’t Be Fooled by Marketing
Right now, protein is trending — and for good reason. But don’t be fooled by supermarket marketing. Many products promoted as “high protein” are highly processed and loaded with hidden sugars and fats.
Stick to whole foods. They’ll fill you up, help you feel better, and give your body the nutrients it actually needs. And remember, protein works best as part of a balanced plate: build your meals around protein, but don’t forget to include fresh fruits and vegetables in a variety of colours to support overall health, and aid digestion.
Bottom Line
Protein is the one macronutrient that’s absolutely essential to your goals.
Ignore it, and you’ll pay the price with weaker muscles, lower energy, and poor recovery.
Prioritise it, and you’ll feel stronger, perform better, and future-proof your health.
At SLM, this is why we coach nutrition with the same purpose and precision as our training — because strength isn’t built in the gym alone.
