Nutrition – July 2026: Protein, Strength and Heart Health — How Much Is Enough?
- 10 hours ago
- 16 min read
Author: Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
Free: 4 minute read
Premium: 16 minute read
Category: Nutrition, Heart Health, Strength Training, Cardiac Rehabilitation
Introduction
Protein is everywhere.
High-protein yoghurt. Protein cereal. Protein bars. Protein puddings. Protein coffee. Protein water.
Food companies have realised that putting the word protein on a packet gets attention.
But do you genuinely need more protein?
Or are you being encouraged to buy more expensive versions of foods you already eat?
Protein is important. It supports muscle, recovery, strength, immune function and general health.
But more is not automatically better.
The aim is not to eat as much protein as possible.
The aim is to get enough protein, from useful sources, as part of a balanced eating pattern.
“The goal is not more protein. The goal is enough protein, from better sources.”
The quick answer: how much protein do you need?
The UK Reference Nutrient Intake for adults is approximately:
0.75g of protein per kilogram of body weight per day
For example:
Body weight | UK reference intake |
60kg | Around 45g per day |
70kg | Around 53g per day |
80kg | Around 60g per day |
90kg | Around 68g per day |
This is a population reference intended to meet the needs of nearly all healthy adults. It is a starting point, not a personalised training target. People undertaking regular resistance training, recovering from illness, losing weight or managing particular health conditions may have different needs.
You do not necessarily need to calculate every gram.
For many people, a useful first step is:
Include a clear protein source with each main meal.
What does protein do?
Protein is made from amino acids, which your body uses to build and repair tissues.
Protein contributes to:
maintaining muscle
recovery after exercise
adapting to strength training
repairing tissues
making enzymes and hormones
immune function
supporting bones
helping meals feel satisfying
Protein becomes particularly relevant when you are doing strength training.
However, eating extra protein without exercising does not automatically make you stronger.
Strength training provides the stimulus.
Protein provides some of the building materials.
You need both.
For people rebuilding confidence through Phase 4 cardiac rehabilitation in London, or exercising independently after illness, strength is not just about lifting heavy weights.
It supports walking, stairs, balance, getting out of a chair, carrying shopping and maintaining independence.
What this means for you
Before buying a protein shake, bar or pudding, ask:
Do I eat protein at breakfast?
Is there a meaningful protein source at lunch?
Do I rely on one large protein serving at dinner?
Am I doing regular strength training?
Do my meals keep me satisfied?
Am I choosing protein foods that also support heart health?
Am I replacing balanced meals with branded protein snacks?
Do I have kidney disease or another condition requiring specialist dietary advice?
You may not need significantly more protein.
You may simply need to spread it more evenly across the day.
Protein and strength
Protein supports muscle repair and adaptation after resistance exercise.
Research in healthy adults has found that protein supplementation can modestly improve gains in muscle size and strength when combined with prolonged resistance training. Benefits appear to level off at a total intake of around 1.6g per kilogram per day, meaning ever-increasing amounts are unlikely to produce ever-increasing results.
That does not mean everyone should aim for 1.6g per kilogram.
Someone attending two moderate exercise sessions per week has different requirements from a competitive athlete training most days.
The useful message is:
Protein works best alongside progressive strength training.
A sensible weekly routine might include:
two strength sessions
regular walking or aerobic exercise
protein across the day
enough carbohydrate to support activity
fruit, vegetables and fibre
good sleep and recovery
Protein and heart health
The source of your protein matters.
Protein does not arrive by itself. It comes packaged with different amounts of fibre, saturated fat, salt, vitamins and minerals.
Heart-conscious protein options include:
beans
lentils
chickpeas
tofu
tempeh
edamame
fish
eggs
lower-fat yoghurt
cottage cheese
lean poultry
nuts and seeds
milk or fortified soya alternatives
The NHS Eatwell Guide particularly encourages beans, peas and lentils because they provide protein and fibre while being naturally low in fat. It also recommends choosing lean meat and eating less red and processed meat.
Recent cardiovascular guidance also favours eating patterns containing more plant-based protein sources, alongside fish and other minimally processed foods, rather than relying heavily on processed and higher-fat animal products.
You do not have to become vegetarian.
Try adding more plant protein during the week.
For example:
add lentils to a meat sauce
mix beans into chilli
use chickpeas in salads
try tofu in a stir-fry
replace some processed meat lunches with eggs, fish or hummus
add edamame to rice or noodle dishes
A simple heart-healthy meal formula
Try building meals around:
Protein + plants + high-fibre carbohydrate + healthy fat
Examples include:
salmon, potatoes and vegetables
lentil curry, brown rice and yoghurt
chicken, wholegrain pasta and salad
tofu, vegetables and noodles
bean chilli, rice and avocado
Greek yoghurt, oats, berries and seeds
Protein is one part of the plate.
It should not push out vegetables, fruit, beans or wholegrains.
Do you need protein powder?
Probably not.
Protein powders can be convenient, but they are not essential for most people.
They may be useful when:
appetite is low
you struggle to meet your needs through meals
you need a portable option
you train regularly
you need an easy post-exercise snack
you are trying to improve a low-protein breakfast
They may be unnecessary when:
you already eat sufficient protein
you use them in addition to full meals without a clear reason
they are replacing fibre-rich whole foods
you are mainly buying them because the packaging looks healthy
A scoop of protein powder is not automatically better than yoghurt, eggs, tofu, beans, fish or milk.
Protein bars, puddings and high-protein snacks
Protein-branded foods vary widely.
Some are useful.
Some are essentially sweets with added protein.
Check:
protein per serving
calories
saturated fat
sugar
salt
fibre
portion size
price
whether it actually keeps you satisfied
A product containing 20g of protein may still be high in calories, salt or saturated fat.
Read the whole label, not just the large number printed on the front.
Three practical changes to try this week
1. Improve breakfast
Add one of the following:
eggs
Greek yoghurt
cottage cheese
milk or fortified soya milk
tofu
nuts and seeds
2. Add a plant protein
Include beans, lentils, chickpeas, tofu or edamame in at least two meals.
3. Pair protein with fibre
Instead of focusing only on protein, combine it with fruit, vegetables, pulses or wholegrains.
For example:
yoghurt with berries and oats
eggs with wholegrain toast and tomatoes
hummus with vegetables and wholemeal pitta
chicken with beans and salad
When to seek individual advice
Do not make a large increase in protein without professional advice if you have:
chronic kidney disease
reduced kidney function
a specialist renal diet
unexplained weight loss
very low appetite
recent major surgery or illness
a complex medical condition
a history of disordered eating
Kidney guidance is not the same as general fitness advice. The 2024 KDIGO guideline suggests approximately 0.8g per kilogram per day for many adults with moderate-to-advanced chronic kidney disease and advises avoiding high intakes above 1.3g per kilogram where disease progression is a concern. Your individual renal-team advice takes priority.
Continue with the complete members’ guide
The premium section includes:
a detailed protein calculator
practical targets for different exercise goals
protein-per-meal guidance
food portion examples
plant and animal protein comparisons
three complete example days
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