As you have seen from our previous articles in this series, protein isn’t just the reserve of sweaty gym-goers guzzling shakes in string vests. In fact, protein is working away behind the scenes all day, every day, helping us think, move, digest, repair, balance hormones, manage weight, and even sleep better. But thanks to a few persistent myths (and some clever marketing tactics), most people still have a rather one-dimensional view of protein.
It’s time to set the record straight.
Myth 1: All Protein Is Created Equal
Not quite.
While all proteins are made up of amino acids, they don’t all deliver the full spectrum your body needs. Animal proteins—like eggs, meat, dairy, and fish are complete, meaning they contain all nine essential amino acids. They’re also more bioavailable, which means your body can break them down and use them more efficiently.
Plant proteins, on the other hand, can be incomplete, often lacking one or more of the essential amino acids. That doesn’t make them bad, just a little more complicated. You need to mix and match (think: beans + rice, or hummus + wholemeal pitta) to get the full profile, but if you are watching your weight or trying to balance blood sugar, this example could cause other issues.
And then there’s processing. The more a protein is altered, say, extracted into a powder or bar, the further it drifts from nature. Convenience may go up, but nutritional value often goes down. And those products? They frequently come dressed up with artificial sweeteners, emulsifiers, gums, and flavourings that your gut might not love quite so much.
For example, a grilled salmon fillet is not the same as a chocolate-flavoured “high-protein” yoghurt with a label longer than your arm. I love the saying, “Man is clever enough to make his own food but stupid enough to eat it.” When you look at some of the chemical/processed foods that have become our norm, this quote has never been more appropriate.
Myth 2: The More Protein, The Better
Wouldn’t that be nice?
Protein is essential, but chugging it like there’s no tomorrow won’t necessarily fast-track your goals. There’s a point of diminishing returns, especially if you get it from heavily processed sources.
Some high-protein snacks can displace other important nutrients in your diet, like fibre, healthy fats, and slow-releasing carbs. Plus, over-relying on protein powders or bars can flood your system with sweeteners, additives, and little else.
Let’s not forget: the body can only use so much protein at a time. Cramming 60g in one sitting isn’t necessarily more effective than spacing out 25–35g across your meals.
Think balance. Not binge.
Myth 3: Protein Is Only Important If You Exercise
Many people are alien to the concept of Protein. They can be fearful of foods higher in protein, especially women 50+ who have been brought up with a low-fat mantra.
Here’s the truth: protein is essential for everyone. Whether you’re lifting weights, chasing toddlers, sat at a desk, navigating menopause, or on a weight loss programme, your body still needs protein to:
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Preserve lean muscle mass (especially as you age or lose weight)
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Produce enzymes and hormones
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Keep your immune system firing
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Repair tissues and skin
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Fuel metabolic function
In fact, if you’re using GLP-1 medications like Semaglutide or liraglutide to support weight loss, your appetite is likely smaller, which means your meals must be more nutrient- and protein-dense than ever.
Real Food vs. Processed Protein: Let’s Talk Quality
Let’s be honest. Many “high protein” foods on the market are more marketing than meals.
Take a walk through the snack aisle and you’ll find bars, shakes, yoghurts, cereals, and cookies claiming to be “packed with protein.” But take a closer look and you’ll often find:
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Ultra-processed ingredients
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Artificial sweeteners (like sucralose, acesulfame-K)
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Emulsifiers and thickeners (like carrageenan, xanthan gum)
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Synthetic flavourings and additives
These can disrupt your gut microbiome, contribute to bloating or discomfort, and undermine the very health goals you’re trying to support.
Of course, not all protein powders are created equal. Some unflavoured, high-quality powders with minimal ingredients can be helpful tools, but they shouldn’t be your main event.
Think of powders as the backup singer. Real food is the star.
The Food Journey: From Plate to Performance
Protein isn’t just a nutrient. It’s a performer, showing up at every stage of your health journey.
The Culinary Connection
Forget boiled chicken and sad-looking eggs. Protein can be utterly delicious.
Cook with colour, flavour, and flair. Try a rich lamb and lentil stew, spicy grilled halloumi with roasted vegetables, tofu stir-fried with garlic, ginger, and tamari, or sardines mashed into avocado toast.
When meals taste amazing, you’re more likely to stick with them and hit your protein targets naturally.
The Mindful Bite
In our fast-paced, screen-glued world, it’s all too easy to inhale lunch without noticing what we’ve eaten. But slowing down matters.
Savouring your meal improves digestion and satiety and helps you tune into hunger signals, meaning you’re less likely to overeat or undereat. Plus, when you eat mindfully, you enjoy the experience more. And joy, believe it or not, is pretty nourishing.
Your Protein Action Plan: Simple, Practical, Powerful
To get the most out of protein, it’s about more than just hitting a number. It’s about how you source it, cook it, and enjoy it.
Here’s your cheat sheet:
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Diversify Your Protein Sources - Mix animal proteins with plant-based ones to get a range of amino acids and nutrients.
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Measure What Matters - Use a food scale or rough portion guide until you’re confident with your eyeballing skills.
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Look Beyond the Hype - “High protein” doesn’t always mean high quality. Read the label. If it sounds like a science experiment, skip it.
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Optimise Your Cooking - Steam, grill, bake, roast. Preserve nutrients and flavour.
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Pair Plant Proteins Wisely - Combine lentils with brown rice, or peanut butter with wholegrain toast, to create complete proteins.
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Practice Mindful Eating - Sit down. Chew. Taste. Enjoy. It’s not just about what you eat—it’s about how you eat it.
The Protein Paradox Unpacked
In today’s diet-obsessed world, we’re surrounded by protein-enhanced everything. Yet ironically, many people—especially women, older adults, and those dieting—are falling short.
We’re swayed by labels and marketing gimmicks. We underestimate portions. We mistake “protein-flavoured” for protein-rich. And we often forget that real food still wins.
True nourishment isn’t about chasing macros—it’s about feeding your body what it actually needs.
For those on a weight loss journey, protein is your silent sidekick. It preserves muscle mass, keeps hunger in check, and even boosts the thermic effect of food (i.e., you burn more calories just digesting it).
Final Thoughts: One Protein-Packed Bite at a Time
Protein isn’t a fad. It’s a foundational nutrient that deserves a prime spot on your plate.
By understanding the difference between complete and incomplete proteins, questioning food marketing claims, and favouring real, minimally processed protein sources, you’ll give your body the fuel it needs to thrive.
No fads. No gimmicks. Just solid, nourishing food—and a little bit of label-savvy common sense.
So whether you’re lifting weights or lifting laundry baskets, training for a marathon or just making it through Monday, remember this: Every cell in your body is built from protein. Feed it well. Eat with joy. And don’t believe the protein bar hype.
Up Next in the Series: In Part 5, we’ll take a look at how protein supports hormones—from ghrelin and leptin to insulin, cortisol, and how protein might be the missing link in your hunger, stress, and fat-burning puzzle.
By Sarah Flower, Nutritionist.
