Nutrition
Jessica Stansfield
Nutrition Manager
18th January 2026
•
2 min read
Why protein matters (beyond the gym bro hype)
Protein isn't just about building muscle. It's what the body uses to repair, recover, and maintain itself — every single day, whether you work out or not.
The problem? Most meals people grab on a busy day — toast, a sandwich, pasta — barely scratch the surface. And over time, that gap adds up.
How much do you need? If you're active, aim for 1.4-2g per kg of body weight daily. That's roughly 100-140g for someone who weighs 70kg—way more than the basic 50g recommendation for sedentary folks.
Shop the solution
5 ways to close the protein gap
1. Fix your breakfast
Toast and cereal won't cut it. Swap in scrambled eggs, Greek yogurt with granola, protein pancakes, or a high-protein shake. Starting the day with 30-40g sets you up properly.
2. Snack smarter
Ditch the biscuits. Try hummus and veg, roasted chickpeas, hard-boiled eggs, or high-protein bars. The right snacks can add 10-15g without feeling like a chore.
3. Make simple swaps
Small changes, big impact: Greek yogurt over regular, quinoa instead of white rice, soy milk in your coffee, wholegrain bread over white. These add up fast.
4. Load up on legumes
Lentils, chickpeas, black beans—cheap, versatile, packed with protein and fiber. Toss them in soups, salads, curries.
5. Keep backup on hand
Busy day? Millions of Brits are switching to Huel for exactly this reason. Mix it in 30 seconds, get 40g of complete protein, and move on with your day.
