Protein Quality & Muscle Health: What Australians Need to Know

Protein is a nutrient we all know we need, yet there is so much uncertainty about how much to eat, which sources are best, and whether supplements are necessary. When it comes to supporting muscle health, whether you are trying to stay strong as you age, recovering from illness, managing a gut condition, or simply wanting to feel more energised, protein quality and timing matter just as much as total intake. In Australia, where our food culture includes everything from Greek yoghurt to tofu stir‑fries to the classic weekend roast, we have plenty of options to build a protein pattern that supports long‑term health.

Protein quality

At its core, protein quality refers to the amino acids it contains and how well your body can absorb and use them. High‑quality proteins contain all the essential amino acids. Foods like dairy, eggs, lean meats and fish, naturally contain all the essential amino acids needed to support muscle health. Many Australians rely heavily on staples like meat, yoghurt, and eggs, which is a great start, but plant‑based eaters can absolutely meet their needs too. Legumes, whole grains, nuts, and seeds offer valuable protein, and when combined, like baked beans on wholegrain toast or lentil curry with rice, they provide a more complete amino acid profile.

For people with gut conditions such as IBS or IBD, choosing the right plant proteins and preparing them in a gut‑friendly way can make a significant difference, and this is where personalised guidance becomes important.

Protein amounts

So how much protein do Australians actually need? The standard recommendation of 0.8 g/kg/day is often quoted, but this is simply the minimum to prevent deficiency and not the amount required for optimal muscle health. Most adults benefit from 0.8-1.2 g/kg/day, and older adults, who naturally experience muscle loss with age, may often need 1.2–1.6 g/kg/day. This might look like Greek yoghurt with breakfast, a tofu or chicken salad with lunch, nuts or cheese as a snack, and salmon or lentils with rice at dinner. Many Australians unintentionally “back‑load” their protein, eating very little at breakfast and lunch and most of it at dinner. While this pattern is common, it is not ideal for muscle maintenance.

Protein distribution

A good amount of protein could be around 20–25 grams of high‑quality protein at one time to stimulate muscle protein synthesis. This means spreading your intake evenly across the day is far more effective than having one large protein hit at night. Aiming for three to four meals or snacks containing 20-25 grams of protein each helps keep your muscles nourished and responsive. For older adults, this even distribution is especially important because the body becomes less efficient at using protein with age. A breakfast of eggs on wholegrain toast with a side of cottage cheese, a lunch of tuna and quinoa salad, and a dinner featuring tofu stir‑fry or lean meat with vegetables can make a meaningful difference to strength, mobility, and overall wellbeing.

Protein supplements

One of the most common questions I hear is whether protein supplements are necessary. The short answer is: not usually. Whole foods offer far more than just protein. They provide iron, zinc, calcium, omega‑3s, fibre, vitamin B12, and a range of phytonutrients that support gut health, immunity, and metabolic function. For most Australians, meeting protein needs through food is achievable and often more satisfying and affordable. However, supplements can be helpful in specific situations. If you have a low appetite, are recovering from illness, are training at higher volumes, or simply struggle to meet your needs due to a busy lifestyle, a high‑quality protein powder can be a convenient tool. Whey protein is rapidly absorbed and rich in leucine, making it effective for muscle repair, while soy or pea protein powders are great options for those who prefer plant‑based choices. The key is to use supplements as an addition and not a replacement for nutritious meals. In fact, food-based fortification is like adding supplements. For example, adding milk or yoghurt to oats or sauces is a great way to increase protein in one sitting.

Working with a dietitian

Where things become more challenging is when gut health is involved. People with IBS, IBD, coeliac disease, or MASLD often have unique nutritional needs and may struggle with certain protein foods due to symptoms, intolerances, or reduced appetite. Some may benefit from lower‑FODMAP protein options, while others may need guidance on balancing plant and animal proteins to support both gut health and muscle strength. This is where working with a dietitian becomes invaluable. A dietitian can help you determine your personalised protein needs, choose foods that support your gut and metabolic health, optimise your protein distribution across the day, and navigate supplements safely and effectively. They can also help you build meals that are realistic, enjoyable, and aligned with your lifestyle whether you are cooking for a family, managing a chronic condition, or trying to age well with strength and confidence.

Protein is more than a nutrient; it is a foundation for healthy ageing, stable energy, strong immunity, and maintaining independence in daily living activities throughout life. With the right balance of quality, quantity, and timing, Australians can support their muscles at every stage of life. And with personalised guidance, you can turn these principles into a sustainable, enjoyable way of eating that truly supports your long‑term health.

Overall support for muscle health

While protein is important for muscle health, overall kilojoules/calories from other food groups like carbohydrates is also crucial. Other factors include lifestyle habits such as sufficient sleep and resistance exercise play a role in muscle strength and health.

References

1. Schoenfeld, B.J., Aragon, A.A. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr 15, 10 (2018). https://doi.org/10.1186/s12970-018-0215-1

2. Symons, T. B., Sheffield-Moore, M., Wolfe, R. R., & Paddon-Jones, D. (2009). A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. Journal of the American Dietetic Association, 109(9), 1582–1586.

3. Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2013). The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 53. https://doi.org/10.1186/1550-2783-10-53

4. Kuzuya, M., Kanno, Y., Arai, H.,et al. (2025), Nutritional Management Guidelines for Sarcopenia and Frailty 2025. Geriatr. Gerontol. Int., 25: 5-53.

5. Australian Government Department of Health and Aged Care. (n.d.). Protein. Eat for Health: Nutrient Reference Values. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein

   
   

6. Hudson JL, Bergia RE, Campbell WW. Protein distribution and muscle-related outcomes: does the evidence support the concept? Nutrients. 2020;12(5):1441.

7. Mehrtash F, Dushay J, Manson JE. Integrating diet and physical activity when prescribing GLP-1s lifestyle factors remain crucial. JAMA Intern Med. 2025;185(9):1151-1152.