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When it comes to nutrition, protein is often called the building block of life—and for good reason. Every cell in your body needs it. From glowing skin and strong nails to balanced hormones and muscle recovery, protein plays a vital role in keeping you feeling and looking your best.
But how much protein is “enough”? And what are some simple, everyday ways to reach your protein goals—without feeling like you’re living on chicken and eggs? Let’s break it down.
Why Protein Matters
Supports muscle repair and strength – whether you’re working out, running after kids, or just living life, protein helps your body repair and stay strong.
Boosts satiety – ever noticed you’re less snacky after a protein-rich meal? Protein helps you feel fuller for longer.
Glowing skin, hair & nails – collagen, keratin, and elastin (all proteins) are the foundation of healthy skin, shiny hair, and strong nails.
Gut & immune health – protein fuels the production of enzymes and antibodies, helping digestion and immunity.
How Much Protein Do You Need?
The general recommendation is 1.2–2.0 grams of protein per kilogram of body weight per day, depending on your activity level and health goals.
For example:
If you weigh 65kg → aim for 78–130g protein daily
If you’re active or wanting to build/maintain muscle, you’ll be closer to the higher end.
It can sound like a lot—but once you spread it across meals and snacks, it’s more doable than you think.
Easy Ways to Hit Your Protein Goals
1. Start the Day Strong: Protein Coffee
Swap your standard morning coffee for a protein coffee by stirring in a scoop of Aglow Unflavoured Marine Collagen. It dissolves easily, won’t change the taste, and adds a beauty-boosting hit of protein (plus vitamin C, CoQ10 & vitamin E for skin health).
2. Sneak It In: ProteinBoost
Not every meal has to scream “high protein.” Our Aglow ProteinBoost (bovine collagen) is an easy way to sneak protein into your day. Stir it into soups, oats, or even baking for a simple, flavourless boost.
3. Smoothies Made Simple
A scoop of pea protein is a plant-based way to power up your smoothies. Blend with greens, fruit, nut butter, or even yoghurt for a balanced, filling option that can double as a meal or post-workout refuel.
4. Snack Smarter
Pair fruit with Greek yoghurt, swap chips for boiled eggs, or keep nuts and cheese on hand for quick protein-rich snacks. Small swaps add up fast.
The Takeaway
Protein isn’t just for athletes—it’s for anyone who wants to feel energised, age well, and support their body from the inside out. By making small, simple tweaks—like adding collagen to your coffee, boosting your meals with ProteinBoost, or blending a quick smoothie—you can easily hit your daily protein goals without overthinking it.