Written by Lisa Edmondson, Nurse, Women’s Health & Hormone Specialist, Master Holistic Health Coach, Nutrition & Metabolic Coach – Global Health – Takapuna, Auckland
Proteins are large, complex molecules built from smaller units called amino acids. Think of amino acids as letters of an alphabet; when they link together in different sequences and lengths they create the vast “vocabulary” of proteins your body uses every moment. Because the body cannot store amino acids for long, a steady supply from food is essential. Below is a client-friendly guide to why protein matters, how it works in specific systems, and practical steps to meet your daily needs.
1. Muscle Development & Repair
Why it matters:
- Muscles—including your heart—are largely made of contractile proteins (actin, myosin).
- Physical activity creates microscopic tears in muscle fibres. To rebuild stronger tissue, the body needs a constant stream of amino acids.
Key points:
- Growth and maintenance: Adequate protein supports both building new muscle (anabolism) and preventing muscle loss (catabolism) during weight loss or aging.
- Recovery window: Consuming 20–40 g of quality protein within two hours after exercise can accelerate repair.
- Balanced intake: Spreading protein evenly over three or four meals (≈0.3–0.4 g/kg per meal) is more effective than one large serving at night.
2. Nerve Development & Function
Why it matters:
- Neurons rely on protein-based ion channels and receptors to send electrical signals.
- Myelin, the protective “insulation” around nerves, contains structural proteins such as myelin basic protein (MBP).
Key points:
- Cognitive health: Amino acids like tyrosine and tryptophan are precursors to neurotransmitters (dopamine, serotonin) that influence mood, focus, and sleep.
- Neuroplasticity: Brain-derived neurotrophic factor (BDNF) is a protein that supports the growth of new neural connections—crucial for learning at any age.
- B-vitamins synergy: B6, B12, and folate help convert dietary protein into neurotransmitters, underscoring the value of a varied, nutrient-dense diet.
3. Hormone Production & Balance
Why it matters:
- Many hormones—including insulin, growth hormone, thyroid-stimulating hormone, and peptide hormones such as GLP-1—are themselves proteins or peptides.
- Even steroid hormones (oestrogen, testosterone, cortisol) rely on protein-based carrier molecules to travel safely in the bloodstream.
Key points:
- Blood-sugar regulation: Adequate protein supports steady insulin response, helping curb energy crashes and cravings.
- Thyroid support: Tyrosine and iodine combine to form thyroid hormones (T3, T4), which govern metabolic rate.
- Satiety: Protein triggers the release of leptin and peptide YY, signalling fullness and aiding weight management.
4. DNA Structure, Expression & Repair
Why it matters:
- Histones—protein “spools” inside the nucleus—organise nearly two metres of DNA into a microscopic space while regulating which genes are active.
- Enzymes that copy DNA (polymerases) or fix damage (repair proteins) ensure genetic integrity.
Key points:
- Epigenetic influence: Amino acids donate methyl groups that switch genes on or off, linking protein intake with how your genetic potential is expressed.
- Cell turnover: Rapidly dividing cells (skin, gut lining, immune cells) require plentiful protein to produce accurate DNA copies.
- Antioxidant enzymes: Glutathione peroxidase and superoxide dismutase—proteins dependent on amino acids and minerals—neutralise free radicals that could mutate DNA.
5. Detoxification & Immune Defence
Why it matters:
- Phase I and II liver enzymes (cytochrome P450 family, glutathione S-transferases) are protein-based and rely on amino acids to escort toxins out of the body.
- Antibodies (immunoglobulins) that recognise pathogens are specialised proteins.
Key points:
- Glutathione synthesis: Cysteine, glycine, and glutamate form glutathione—often called the “master antioxidant”. A protein-rich diet supplies these building blocks.
- Lymphatic health: Albumin (a blood protein) maintains oncotic pressure, helping move fluid and waste through the lymphatic system.
- Post-illness recovery: During infections, the immune system ramps up protein turnover by up to 50 %; meeting higher needs accelerates healing.
How Much Protein Do You Really Need?
| Population | Daily target (g protein / kg body-weight) | Example for 70 kg adult |
| General wellness | 0.8 – 1.0 | 56 – 70 g |
| Active lifestyle or ≥50 yrs | 1.2 – 1.6 | 84 – 112 g |
| Strength training / muscle gain | 1.6 – 2.2 | 112 – 154 g |
| Recovery from illness / injury | 1.5 – 2.0 | 105 – 140 g |
| Pregnant women | 1.1 – 1.3 (~+25 g day) | 77 – 91 g |
| Menstruating women | 1.0 – 1.2 | 70 – 84 g |
| People with thyroid disorders | 1.0 – 1.3 (emphasis on complete proteins & iodine-rich foods) | 70 – 91 g |
| Perimenopausal women | 1.2 – 1.6 (to offset age-related muscle loss) | 84 – 112 g |
- Always personalise with your practitioner—especially if you have renal, hepatic, or endocrine conditions.
7. Quality Matters: Choosing Protein Sources
- Animal-based (complete proteins)
- Lean poultry, fish, eggs, yoghurt, kefir, cottage cheese.
- Benefits: full essential amino-acid profile, highly bioavailable.
- Plant-based
- Lentils, chickpeas, black beans, quinoa, buckwheat, soy foods, hemp, chia.
- Benefits: fibre, phytonutrients; combine different plants to achieve complete profiles.
- Functional supplements
- Whey, bone broth or pea protein isolate, collagen peptides (support connective tissue).
- Use to top up intake rather than replace whole foods.
Targeted Amino Acids & Protein Types
| Body function | Key amino acids / proteins | Practical food sources |
| Muscle development & repair | Leucine (mTOR trigger), isoleucine, valine, lysine, glutamine, collagen peptides (for connective tissue) | Whey or pea isolate, lean beef, eggs, yoghurt, lentils + rice, collagen powder |
| Nerve development & function | Tyrosine (dopamine, noradrenaline), tryptophan (serotonin, melatonin), serine, glycine, choline (strictly not an amino acid but vital for myelin) | Turkey, soy, pumpkin seeds, fish, eggs, taurine-rich seafood |
| Hormone production & balance | Tyrosine (thyroid), tryptophan (pineal hormones), arginine (growth-hormone pulses), glycine & proline (collagen matrix for hormone receptors) | Dairy, seaweed, sesame seeds, spirulina, bone broth |
| DNA structure, expression & repair | Methionine & serine (methyl donors), cysteine (glutathione), lysine & arginine (histone tails) | Chicken, quinoa, sunflower seeds, legumes, Brazil nuts |
| Detoxification & immune defence | Cysteine + glycine + glutamate → glutathione, arginine (nitric-oxide synthesis), glutamine (fuel for lymphocytes) | Cruciferous veg + whey, turkey, peanuts, spinach, bone broth |
8. How to use this information
- Mix and match sources – A varied diet ensures you obtain the full amino-acid spectrum without relying on any single food.
- Prioritise leucine-rich servings (2–3 g) at each meal to maximise muscle-protein synthesis—this equates to ~25 g whey, 120 g cooked chicken, or 200 g Greek yoghurt.
- Pair protein with micronutrients – Iron (for menstruating or pregnant women), iodine and selenium (for thyroid), and vitamins B6/B12/folate (for neurotransmitter and DNA pathways) all need to be present for proteins to do their job.
- Time it right – Spread intake over the day; add an extra 15–20 g immediately post-exercise or during periods of higher need (third trimester, peri-menopause strength training, illness recovery).
By tailoring both the quantity and the quality of protein to your life-stage and health status, you unlock its full potential for muscle integrity, cognitive sharpness, hormonal harmony, genomic stability, and detoxification strength. For a bespoke plan, book a consultation with Global Health —our practitioners will translate these science-based targets into actionable meal plans that fit your lifestyle.
- Prioritise protein at breakfast to stabilise energy for the day. A Greek yoghurt parfait or tofu scramble provides 15–20 g.
- Add protein to snacks: nuts, boiled eggs, edamame, hummus with veggie sticks.
- Pair protein with colour: combine lean meats or legumes with colourful vegetables to boost vitamins that aid amino-acid absorption.
- Stay hydrated: water is required for digestion and the kidneys’ removal of nitrogenous waste.
- Plan ahead: cook extra portions of protein foods to have ready-to-go options in the fridge or freezer.
Protein-Powered Wellbeing—Why Choose Global Health Clinics
Protein is far more than “fuel for muscles.” It is the raw material your body relies on to contract fibres, fire nerve impulses, balance hormones, repair DNA, and neutralise toxins. Meeting the right targets—tailored to your age, goals, and health status—lays the foundation for robust, resilient health.
At Global Health—online or at our Takapuna, Auckland facility—we turn that science into results:
- Evidence-Based Hair Analysis
Our advanced epigenetic hair test shows how effectively you digest and absorb protein, which amino-acid pathways are under-supplied, and whether that protein is reaching the systems that need it most—muscles, nerves, hormones, detoxification, or DNA repair. - 15,000+ Success Stories
Backed by laboratory insights, we have guided more than 15,000 clients with personalised nutrition and lifestyle plans that translate data into real-world outcomes. - Curated Product Range
From leucine-rich whey, bone-broth and plant isolates to collagen peptides, digestive enzymes, and gut-supportive probiotics, our carefully selected supplements enhance protein absorption and utilisation. - Integrated Care Team
Naturopaths, specialist nurses, and functional health coaches collaborate to fine-tune your protein targets, adjust for life stages such as pregnancy, perimenopause, thyroid health, or athletic performance, and track progress with follow-up testing.
Ready to Optimise Your Protein?
Find out whether your current intake truly serves your body’s priorities. Book an in-clinic appointment in Takapuna or schedule a virtual consultation today and discover why Global Health is New Zealand’s leading holistic authority on protein-powered wellbeing. Together we’ll convert protein’s scientific power into tangible, everyday vitality.