Andrea Douala is the founder of MissDoualaFitness, a bilingual fitness and wellness brand. Her approach emphasizes nurturing every dimension of health - mind, body and soul - to help you become the best version of yourself.
I bet you’ve heard the phrases “Eat more protein!” or “You need a high-protein diet!” But what does that really mean? How much protein do you actually need daily, and why is it so important? There’s a common misconception that protein is only for bodybuilders or gym rats. Some people believe that if you’re not lifting heavy weights, you don’t need to worry about your protein intake. But the truth is, protein plays a fundamental role in everyone's health, whether you work out or not.
Why is protein so important?
For most adults, protein makes up about 10–35% of their daily calorie intake. However, modern eating habits have shifted toward more fast food, processed foods, and added sugars, often leaving protein as an afterthought.
But protein isn’t just about muscle building. It’s essential for:
Tissue repair: Your body is constantly repairing itself, and protein provides the building blocks for this process.
Muscle growth and maintenance: Even if you’re not aiming to build muscle, maintaining muscle mass is key for overall health.
Stronger nails, hair, and skin: Protein supports cell regeneration and keeps these structures healthy.
Bone health: It helps maintain strong bones and reduces the risk of fractures.
A strong immune system: Many immune cells rely on protein to function properly.
Feeling full longer: Unlike high-carb meals that leave you hungry shortly after, protein helps control cravings and reduces mindless snacking.
Ever notice how a fast-food meal satisfies you for an hour or two, but then you’re hungry again? That’s because those meals are often low in protein and fiber. The result? You keep eating, your calorie intake skyrockets, and before you know it, you’re frustrated with the number on the scale. Prioritizing protein in your meals can help regulate hunger and support healthy weight management.
So, how much protein do you really need?
Your ideal protein intake depends on several factors, including:
Your height and weight: Bigger bodies generally require more protein.
Your activity level: The more you move, the more protein your body needs for muscle recovery and energy.
Your goals: Whether you want to build muscle, lose fat, or maintain your weight affects your protein needs.
Your age: As we age, we naturally lose muscle mass, making protein even more crucial for maintaining strength and preventing frailty.
Your diet type: If you follow a vegetarian or vegan diet, you may need to be more intentional about protein sources, as plant-based proteins are sometimes less bioavailable than animal proteins.
Your metabolism and overall health: If you have specific health conditions, such as metabolic disorders, your protein needs may differ.
A simple way to know if you’re eating enough protein
I get it, no one wants to sit down and do math every time they eat. So, instead of worrying about grams per kilogram, here’s an easier way to gauge your protein intake:
Aim to include a source of protein in every meal and snack. This could be eggs, yogurt, chicken, fish, tofu, beans, or even a protein shake.
Use the ‘hand method’ as a quick guide:
For women: Try to have at least one palm-sized portion of protein per meal.
For men: Aim for two palm-sized portions per meal.
Listen to your body. If you often feel hungry shortly after meals, struggle with energy levels, or notice difficulty recovering from workouts, you may need more protein.
What about protein supplements?
Now, does this mean you need to jump straight into those big protein supplement jars? Absolutely not! While protein powders and shakes can be useful, they’re not a necessity.
Your priority should always be getting protein from whole food sources.
Different foods provide different nutrients, so having a variety, such as eggs, meat, fish, dairy, legumes, and plant-based proteins, ensures that you’re getting a well-rounded intake of amino acids, vitamins, and minerals.
That said, protein supplements can be helpful in certain situations, especially if:
You have a busy lifestyle: If you’re always on the go and struggle to eat enough protein, a shake can be a quick and convenient option.
You train intensely: If you're doing a lot of strength training, supplements can help you hit your protein targets without having to eat massive amounts of food.
You have dietary restrictions: If you follow a plant-based diet or have trouble digesting certain protein-rich foods, supplements can help fill the gaps.
You struggle with appetite: Some people find it hard to eat enough solid food, so drinking a protein shake can be an easier way to increase intake.
At the end of the day, protein supplements should be just that, a supplement to a well-balanced diet, not a replacement for real food. If you’re getting enough protein from your meals and snacks, you probably don’t need a supplement. But if a shake helps you stay on track, then go for it! Just make sure to choose a high-quality option with minimal additives and unnecessary ingredients.
5 easy ways to add more protein to your diet
Struggling to eat enough protein? You don’t have to overcomplicate it! Here are five simple ways to increase your daily protein intake:
1. Start your day with protein
Instead of just having toast or cereal, add protein-rich foods like eggs, Greek yogurt, or cottage cheese to your breakfast. You’ll stay fuller for longer and avoid mid-morning cravings.
2. Prioritize protein in every meal
When planning your meals, think protein first. Build your plate around sources like chicken, fish, tofu, beans, or lean beef before adding sides.
3. Snack smart
Swap out chips or sweets for high-protein snacks like nuts, cheese, boiled eggs, or a protein smoothie. Even a simple handful of almonds or some hummus with veggies can make a big difference.
4. Upgrade your carbs
Instead of plain rice or pasta, try protein-rich alternatives like quinoa, lentils, or chickpea-based pasta. They taste great and give you an extra boost of protein.
5. Double up on portions
If you’re struggling to get enough protein, simply increase your portions! Add an extra scoop of Greek yogurt, an extra egg, or a little more chicken or tofu to your meals, it all adds up.
Keep it simple and sustainable
The key to healthy eating isn’t about perfection; it’s about balance and consistency. Small changes, like prioritizing protein, can make a big difference in your energy levels, muscle health, and overall well-being.
If you're looking for a simple and practical guide to healthy eating, check out my General Nutrition Guide available on my website! It breaks down the basics of nutrition in an easy-to-follow way, no complicated rules, just sustainable habits that fit your lifestyle.
Read more from Andrea Douala
Andrea Douala, Certified Personal Trainer and Nutrition Coach
Andrea Douala is a certfied personal trainer and nutrition coach passionate about inspiring others to embrace the joys of healthy living. As the founder of MissDoualaFitness a bilingual small business offering services in both French and English, she is dedicated to making fitness and wellness accessible to everyone. No matter how busy life gets, Andrea believes that your health is your greatest strength. With her holistic approach, she empowers clients to create sustainable and meaningful changes that are unique to them.
