Protein has become one of the most talked-about nutrients in wellness circles, and for good reason. Beyond its traditional role in muscle building, protein is increasingly recognised as a daily health essential that supports hormone production, blood sugar stability, healthy aging, and overall metabolic function.
In a recent segment on the Today show, registered dietitian and best-selling author Rachael DeVaux broke down why protein should be viewed not just as a fitness nutrient but as a foundational part of everyday nutrition.
“It’s made with amino acids and helps with hormone production, blood sugar stability, healthy aging and, of course, muscle recovery and maintenance,” she explained.
DeVaux explained that protein becomes increasingly important with age, as the body naturally begins to lose muscle mass over time. Higher protein intake can help protect against this decline and support long-term strength and mobility.
How Much Protein Do You Need?
The USDA recommends adults consume between 0.54 and 0.73 grams of protein per pound of body weight. For a 150-pound person, that translates to roughly 81 to 110 grams per day. However, DeVaux suggests aiming a bit higher — around 0.8 to 1.0 grams per pound — depending on age, activity level, and personal goals.
She recommends “front-loading” protein by starting the day with 30 to 40 grams. This approach helps stabilise blood sugar, reduce mid-morning cravings, and set a positive tone for the rest of the day’s eating.
Practical Ways to Hit Your Protein Goals
DeVaux shared several simple, realistic strategies:
- Breakfast Power Move: Prepare make-ahead breakfast sandwiches with eggs, chicken sausage, and cheese for around 32 grams of protein per serving. These can be wrapped and frozen for busy mornings.
- Smart Swaps: Cook rice or other grains in bone broth instead of water to add an extra 5 grams of protein per serving while enhancing flavor.
- Convenient Snacks: Air-fried chickpeas deliver 11 grams of protein per serving and make an easy, crunchy snack. Protein powders can also be a helpful tool when whole-food sources are limited, but she advises choosing clean options with minimal ingredients, no artificial sweeteners, and third-party testing for purity.
DeVaux stressed that while protein powders are convenient, the bulk of daily intake should come from whole, minimally processed foods.
The Bottom Line
Whether your goal is muscle maintenance, better blood sugar control, healthy aging, or simply feeling more energised throughout the day, prioritising protein at every meal can deliver meaningful benefits. Starting the day strong with 30–40 grams and spreading intake evenly appears to be an effective strategy for most people.
As protein continues to dominate wellness conversations, experts agree: it’s not just about building muscle — it’s about supporting overall health from the inside out.