Hi ,
Let’s talk about protein.
You’ve probably heard:
“Eat more protein, it’s good for muscle.”
True. But protein isn’t just for people who live in the gym.
It quietly keeps a lot of things in your body working well.
WHY PROTEIN MATTERS
Protein is used to build and repair:
Muscle
Organs
Skin, hair, nails
Enzymes, hormones and parts of your immune system
If you don’t eat enough for a while, your body still has to get it from somewhere – usually by breaking down muscle.
Getting enough protein can help you:
Hold on to muscle (especially as you get older)
Feel fuller for longer
Keep cravings down a bit
Recover better from training and busy days
This is why I keep coming back to:
Start your meals by asking: “Where’s the protein?”
Then add carbs and veg around it.
BIOAVAILABILITY: WHY SOURCE MATTERS
Not all protein is treated the same by your body.
Two simple ideas:
Do you get all the essential amino acids?
How much can your body actually use?
In plain English:
Whey, eggs, dairy and meat are very “efficient” proteins
They contain all the essential amino acids
They’re rich in leucine, which helps switch on muscle building
Your body can use a high percentage of what you eat
Plant proteins (beans, lentils, grains, nuts, seeds) work slightly differently
One food might be lower in a certain amino acid
Gram for gram, your body may use a bit less
That doesn’t mean plants are bad protein sources.
It just means you usually need:
A bit more total protein, and
More mixing and matching
Good plant combos:
Beans or lentils with rice
Hummus with wholegrain bread
Tofu or tempeh with grains
A mix of nuts and seeds across the day
With some thought, you can absolutely get good muscle-building signals on a mostly plant-based diet.
If you do eat animal products, using whey, eggs, yoghurt, fish, chicken, lean meat simply makes life easier, because the protein quality is naturally high.
PROTEIN AND THE “THERMIC EFFECT”
Protein also has a higher thermic effect of food (TEF).
Very simply:
Your body burns more energy digesting protein than it does digesting carbs or fats.
Rough picture:
Protein: your body might use around 20–30% of the calories just to process it
Carbs: roughly 5–10%
Fats: roughly 0–3%
So 100 calories of protein doesn’t “land” the same as 100 calories of pure fat.
This doesn’t mean protein calories “don’t count”, but it does help explain why:
Higher-protein meals tend to keep you fuller
Many people find it easier to manage their weight when protein is solid and they’re not living on low-protein, high-calorie snacks
PRACTICAL WIN: THE PROTEIN ANCHOR RULE
This week, try this simple rule:
Every main meal: about a palm-sized portion of protein.
Some ideas:
Breakfast
Eggs on wholegrain toast + some fruit
Greek yoghurt with oats, berries and a few nuts
Lunch
Chicken, tuna or beans on a big salad + bread or potatoes
Lentil soup + a slice of wholegrain bread
Dinner
Fish, chicken, tofu or lean meat with rice or potatoes and vegetables
Bean chilli with rice + toppings like yoghurt or a bit of cheese
Snacks that actually help:
Yoghurt
Nuts
Cheese
Hummus with veg or rice cakes
A small whey or plant protein shake if that suits you
You don’t need perfection.
Just make sure there’s a clear source of protein at each meal, most days.
BONUS: WHAT IS NEAT (IN ONE MINUTE)
You’ll see the word NEAT thrown around a lot.
It stands for Non-Exercise Activity Thermogenesis – basically:
All the movement you do that isn’t “exercise” on purpose.
Things like:
Walking to the shops
Doing the school run on foot
Cleaning, tidying, gardening
Taking the stairs
Moving around the house instead of sitting all evening
For many people, this everyday movement can burn more across the day than their gym session.
Why it matters with protein:
Getting enough protein helps you hold onto muscle
A bit more daily movement helps you use more energy
Together, they make it much easier to stay in a place you’re happy with, without extreme diets
You don’t need to live inside a step counter.
Just look for chances to move a bit more, and let it quietly add up.
SPONSORED BY gbMeals
Most gbMeals plans are built around good protein, sensible carbs and plenty of veg.
If you want that done for you,
👉 you can try gbMeals free for 14 days and see if it helps.
Got questions about how much protein you need, plant vs animal sources, or timing around training?
Reply to this email – I read every message personally.
See you next week,
Gabriel, Nutrition Hacks | gbMeals