Use this 30g guide to help you consume the recommended daily amount of protein.
Ideally you would consume 1 - 2g protein per kg of bodyweight. Protein is essential for building muscle, increasing strength, giving you stronger bones, supporting muscle recovery and boosting your immune system.
In addition, protein keeps you full for longer so it reduces hunger levels and stabilises blood sugar levels. To expand on this, protein has the highest TEF thermic effect of food) of all, which means it can help you to burn more calories. The thermic effect of food (TEF) is the amount of energy that your body needs to digest and metabolize the food you eat. When you eat protein, 20–30% of the calories you consume are burned during digestion. This is significantly higher than carbs (which is only 5–10%) and fat (0–3%).
For perspective, if you were to consume 300 calories worth of protein, your body will use between 60 and 90 of them during digestion. This increased energy expenditure can help you to lose or maintain weight naturally.