You’ve probably noticed protein is having a moment from powders and bars to
chips, cereals and even coffee. But is it just another wellness trend destined to fade
away? The short answer: no. Protein is far from a fad. In fact, it’s one of the most
foundational nutrients for thriving - especially as we age.
We asked nutritionist, Heidi Dillion to help us break down why protein deserves a permanent place on your plate and in your smoothie too. Keep reading for tips on how to find the best protein powder (spoiler: it's us, Happy Way!)
WHY IS PROTEIN ESSENTIAL?
Protein is made up of amino acids which are basically the building blocks for your body. You need them for:
- Muscle repair and maintenance
- Hormone and enzyme production
- Immune function
- Skin, hair, and nail health
Unlike carbohydrates or fat, your body doesn’t store protein in the same way. This means you need to consume it regularly to meet your needs.
ISN'T PROTEIN JUST FOR BODYBUILDERS?
The myth that protein is only for gym-goers or men looking to bulk up is outdated. Whether you're hitting the gym, chasing after kids, or just trying to feel your best, protein is essential for everyone.
If you're a woman over the age of 35, you especially need adequate protein to:
- Preserve lean muscle as oestrogen declines (along with weight training)
- Support metabolic function
- Improve bone density
- Boost satiety (so you're not reaching for sugar or snacks an hour later!)
HOW MUCH PROTEIN SHOULD I HAVE?
Many women think they eat enough protein because they “have an egg at breakfast”
or “some chicken at lunch.” But the reality is:
- One egg = 6g protein
- A slice of toast = 2g protein
- A handful of almonds = 4g protein
In Australia, for women the Recommended Dietary Intake (RDI) for protein is:
| Age Group | Protein per day (RDI) |
| 19-30 yr | 46 g/day |
| 31-50 yr | 46 g/day |
| 51-70 yr | 46 g/day |
| >70 yr | 57 g/day |
*These are minimum amounts to prevent deficiency, not necessarily what’s optimal for energy, strength, or fat loss. For more details, visit the Australian Government’s Eat For Health website.
Many studies suggest that active individuals - those including regular resistance training and cardio, may benefit from protein intake between 1.1 to 2g per kg of body weight per day to support muscle maintenance and recovery. Of course, it’s always best to speak with a qualified health professional for advice tailored to your needs.
HOW DO I PICK THE RIGHT PROTEIN?
Not all protein sources are created equal and just because something says “high
protein” on the label doesn’t mean it’s helping you. We’re now seeing protein-added
versions of everything from chips to cereal and even cookies. But ultra-processed
protein snacks aren’t the answer.
Instead, build your meals around whole food sources like eggs, poultry, fish, legumes, Greek yoghurt, tofu, tempeh, and quality meat.
CHOOSING THE RIGHT PROTEIN POWDER
And when you need convenience? I often use Happy Way Vegan Protein Powder as a simple way to get 20-25g of clean protein in a single serve without the added sugars, seed oils, or artificial fillers. I often stir it into a smoothie or mix it with water when mornings are busy, or when I need a quick protein boost throughout the day.
How to Pick the Right Protein Powder:
- Look for options with minimal ingredients
- Aim for at least 20g protein per serve
- Easy to digest and tastes good!
It’s not about being perfect. It’s about choosing protein sources that truly support
your body, not just ones that claim to on the label.
Looking for a whey option? Our Happy Way Whey Protein Powder is 100% natural, packed with goodness and available in a variety of flavours.
Protein isn't a trend. It's a tool. And it's one of the most under-utilised tools when it comes to supporting energy, metabolism, hormonal balance, and sustainable weight management. If you've dismissed protein in the past, it might be time to reframe it not as a supplement, but as a support for the life (and health) you want to lead. It’s not about perfection, it’s about giving your body what it needs to thrive.
Want to get the latest from Heidi, including easy nutrition tips and why protein matters? Follow her Instagram and stay in the know!
Sponsorship Disclosure: This blog post is sponsored by Happy Way. The content provides general nutrition information and does not constitute a product endorsement or individual health advice.
Disclaimer: This post reflects general nutrition information based on current evidence and my professional experience as a Certified Practising Nutritionist. It is not a substitute for individualised health advice. Please consult a qualified health professional before making changes to your diet or supplement routine, especially if you have existing medical conditions or take medications.
