Low Protein? High Protein? Finding the Paleo Balance

In case you didn't already know, dietary protein is essential for human health. Protein is used in the body to build and maintain new tissue such as muscle, hair, nails, skin, bone and blood cells. It is also required to create the enzymes for the body to carry out certain processes, such as the digestion of food; and neurotransmitters, which control your ability to carry out basic tasks (like thought and movement). US dietary guidelines recommend a daily intake of 45g per day for females, and 55g per day for males. In reality, you need much more to maintain optimum health, especially if you’re active. But just how much should you be taking in? And is it possible to consume too much?

Put simply, the amount of protein you need is unique to each individual. For a sedentary person, Many sources recommend around 1g of protein per kilo of bodyweight as a realistic amount needed to maintain lean mass. If you’re more active, you’ll be looking at around 1.5g – and if you’re lifting (and looking to increase lean muscle mass), between 1.8g and 2.0g per kilo of bodyweight is optimal. For example, a 70kg man training three times per week and looking to increase his muscle mass should be targeting between 130g and 140g of protein per day. That’s the equivalent of around 3 eggs, one chicken breast, a handful of almonds and one sirloin steak – so is by no means reaching into the realms of ‘forced’ protein.

Indeed, if protein forms the majority of your caloric intake, then you’re probably consuming too much. Fat should be your main source of energy, with between 15 and 25% coming from protein. Too much protein can create excess toxins in the body, and put a significant strain on the liver and heart. Not ideal.

Chances are, your Paleo diet already features a respectable amount of protein and you’ll probably be achieving your protein ‘target’ without even knowing it. Meat, poultry, fish, eggs, nuts and seeds are all good sources of this macro-nutrient. Amino acids, the building blocks of protein, are found in plants as well – albeit in various quantities. If a food contains all of the ‘essential’ amino acids, then this food is considered a ‘complete’ protein. As plant protein sources are normally lacking in at least one of the essential amino acids, they are usually considered as ‘incomplete’ protein. This is one of the reasons it is hard for vegans to consume adequate protein, and leads to them having to selectively combine foods to achieve a complete amino acid profile.

How Protein Impacts Hormones and Satiety

One of the lesser-discussed benefits of consuming adequate protein is its influence on hormones and appetite regulation. Protein stimulates the release of key satiety hormones such as peptide YY (PYY), GLP-1, and cholecystokinin (CCK), which signal to the brain that you’ve eaten enough. At the same time, it helps suppress levels of ghrelin, often referred to as the “hunger hormone.” This combination can result in naturally reduced calorie intake and fewer cravings between meals — a significant benefit for those looking to manage their weight or curb emotional eating.

Unlike simple carbohydrates, which tend to cause blood sugar spikes and crashes, protein provides more stable energy and keeps you feeling full for longer. This is particularly important if you’re trying to transition away from processed snacks and maintain a steady eating rhythm that supports long-term health goals.

Protein Timing and Meal Distribution

It’s not just how much protein you consume, but also how you distribute it throughout the day that can make a difference. Many people front-load their carbs in the morning and save protein-heavy meals for dinner. However, research shows that evenly distributing protein across all meals improves muscle protein synthesis and supports lean mass retention — especially important as we age.

Aiming for 20–40g of protein at each main meal is a good general guide. For example:

• Breakfast: Eggs with smoked salmon or leftover meat and avocado.
• Lunch: Grilled chicken thighs over a mixed salad with olive oil and nuts.
• Dinner: A beef stir-fry with seasonal vegetables and a side of sweet potato.

If you’re not hungry in the morning or prefer a light start, a protein-rich smoothie with egg yolks, collagen, or almond butter might be a useful option.

Ageing and the Importance of Protein

Protein requirements can actually increase with age. As we get older, we naturally lose muscle mass — a process known as sarcopenia. This can impact strength, balance, and independence. Consuming adequate protein, along with strength-based exercise, is one of the most effective ways to combat this decline.

Older adults often experience reduced appetite, making it all the more important to prioritise nutrient-dense foods at every opportunity. Bone broth, eggs, slow-cooked meats, and soft fish like sardines are ideal for older individuals or anyone recovering from illness, as they are rich in protein yet easy to digest.

How Cooking Methods Affect Protein Quality

While sourcing high-quality protein is vital, how you prepare it also matters. Overcooking meat — especially at high temperatures — can damage amino acids and create harmful compounds such as heterocyclic amines (HCAs) and advanced glycation end-products (AGEs). These substances have been linked to inflammation and oxidative stress in the body.

Where possible, opt for gentler cooking methods such as:

• Slow-cooking or braising in a broth or tomato-based sauce
• Steaming or baking at low temperatures
• Grilling over indirect heat with minimal charring

Marinating meat with acidic ingredients like lemon juice or vinegar before cooking can help reduce the formation of these compounds while boosting flavour.

Plant vs Animal Protein: What’s the Difference?

Animal-based proteins — such as meat, fish, eggs, and dairy — contain all nine essential amino acids in the right proportions for human needs. This makes them “complete” proteins and generally more bioavailable, meaning your body can absorb and utilise them more effectively.

Plant-based proteins, by contrast, are often deficient in one or more essential amino acids, particularly lysine or methionine. This doesn’t mean plant foods are inferior, but it does require a bit more planning — especially for those who avoid animal products. Combining legumes with seeds, or grains with legumes (for those who tolerate them), can help achieve a more complete amino acid profile.

However, in the context of a Paleo approach, which typically excludes grains and legumes, animal protein remains the most efficient and reliable way to meet protein needs.

The Bottom Line: Prioritise Nutrient Density

Rather than counting grams or obsessing over macros, focus on eating a wide variety of nutrient-dense whole foods. The best protein sources also tend to be rich in other vital nutrients — for example:

• Grass-fed beef: High in iron, zinc, B12 and creatine
• Eggs: Contain choline, selenium and fat-soluble vitamins
• Sardines: Offer calcium, vitamin D and Omega 3

These foods offer much more than just protein — they support hormone balance, cognitive health, immune function, and cellular repair. When you build your meals around high-quality protein, the rest of your nutrition often falls into place.

Finally, remember that protein needs fluctuate with your activity level, health status, and life stage. If you're unsure whether you're eating enough, keeping a simple food diary for a week can help you identify gaps or patterns — without the need to micromanage every gram.

How do you build protein into your daily meals? Have you noticed a difference in energy, mood, or satiety when your protein intake is higher? Share your experience in the comments below!