Type 2 Diabetes Explained: What Insulin Resistance Means and What to Do Next

Posted on by Stephen Brumwell

Type 2 Diabetes can sound like a simple blood sugar problem, but there is a bit more going on under the surface.

At its core, Type 2 Diabetes is usually driven by insulin resistance. This means the body is still making insulin, especially earlier on, but the cells are not responding to it as well as they should. Over time, the pancreas may struggle to keep up, blood glucose can stay higher than normal, and the risk of complications can increase.

That sounds heavy, and for some people it is. But it is also worth saying this clearly: Type 2 Diabetes is not a personal failure, and it is not only about willpower. Genetics, age, family history, ethnicity, body composition, sleep, stress, movement, medications, social factors and food environment can all play a role.

In this article, we’ll unpack more of what Type 2 Diabetes is, the difference between Type 1 and Type 2, and what you can do to reverse (or avoid) getting it.

What Is Type 2 Diabetes?

Type 2 Diabetes is a chronic metabolic condition where blood glucose remains higher than it should be. Diabetes Australia describes it as a condition where the body becomes resistant to insulin’s usual effects and gradually loses the capacity to produce enough insulin from the pancreas (Diabetes Australia, n.d.).

When we consume carbohydrates, our body breaks these molecules down into it’s simplest, manageable form known as glucose. This can be also understood as sugar.

Our pancreas then releases insulin, a hormone that knocks on the door of our cells and signals them to absorb this glucose for energy use or storage (found in our muscle or liver).

If we continue to consume carbohydates, and our cells are at full capacity, our cells practically ignore the door knock of insulin. This leads to the transportation of glucose to our liver, where it is converted into fatty acids and stored in our fat. Fortunately, insulin has an almost unlimited storage capacity for this!

As you can imagine over time after excessive stuffing of carbohydrates, our cells begin to ignore insulin further and our fat stores increase. This means, we also have elevated blood sugar for longer, and this is what leads to insulin resistance (or Type 2 Diabetes).

Type 1 and Type 2 Diabetes Are Different

Type 1 and Type 2 Diabetes are often spoken about together, but they are not the same condition.

Type 1 Diabetes is an autoimmune condition where the immune system attacks insulin-producing cells in the pancreas. People with type 1 diabetes need insulin.

Type 2 Diabetes usually develops through a combination of insulin resistance and reduced insulin production over time. Some people with type 2 diabetes may eventually need insulin, but many begin with lifestyle changes, oral medication, injectable medications or a combination of supports depending on their situation.

This matters because, if you do have Type 2 Diabetes, or insulin resistance, it is reversible. Through some simple dietary and lifestyle changes, you can get back on track!

Common Symptoms of Type 2 Diabetes

One frustrating thing about type 2 diabetes is that it can develop quietly, I often see people with some “common” symptoms that are actually Type 2 Diabetes red flags!

Some of these symptoms include increased thirst or urinary frequency, unexplained weight changes or even feeling unusually tired or flat.

We can also experience blurred vision, frequency infections, and even slow-healing of cuts or wounds.

The RACGP lists symptoms such as lethargy, frequent urination, increased thirst, infections, blurred vision, altered sensation, poor wound healing and weight loss as clinical symptoms that may suggest diabetes (RACGP, 2024).

Of course, many of these symptoms are common (such as lethargy) and can overlap as symptoms of iron deficiency. Regardless, if you are experiencing any of these symptoms, please consult with your GP and/or book a discovery call and I can see how I can help.

These symptoms can overlap with many other health issues, so they are not enough to diagnose diabetes on their own. But they are enough to justify a proper conversation with your GP.

Risk Factors of Type 2 Diabetes

The Australian Institute of Health and Welfare groups risk factors into behavioural, biomedical and fixed or non-modifiable factors. Behavioural risk factors may include dietary patterns, physical inactivity and smoking.

Biomedical risk factors may include impaired fasting glucose, impaired glucose tolerance, high blood pressure, dyslipidaemia, overweight, obesity and increased waist circumference. Non-modifiable factors include ageing, sex recorded at birth, family history and ethnic background (AIHW, 2026).

To simplify it, risk of Type 2 Diabetes is influenced primarily by:

  • family history of type 2 diabetes
  • increasing age
  • a history of gestational diabetes
  • polycystic ovary syndrome or signs of insulin resistance
  • higher waist circumference or body weight
  • high blood pressure
  • abnormal cholesterol or triglycerides
  • low physical activity
  • smoking
  • certain medications
  • some ethnic backgrounds
  • previous cardiovascular disease
  • disrupted sleep, chronic stress and broader lifestyle pressures

This does not mean everyone with these risk factors will develop Type 2 Diabetes. Your chances though, can substantially increase if you tick most of these boxes.

Diagnosing Type 2 Diabetes

On top of symptoms, Type 2 Diabetes is further diagnosed through blood tests and often a skin prick.

The tests you’ll commonly see, and the optimal ranges for are below:

  • Fasting blood glucose: a blood glucose test done while fasted to gather how well your body is clearing glucose. An optimal range is 4.44 – 5.55 mmol/L.
  • HbA1c: a marker that reflects average blood glucose over roughly the previous two to three months. An optimal range is 0.041 – 0.057 (4.1% to 5.7%)
  • Oral glucose tolerance test: a test that measures the response to a glucose drink over time, often used when results need more clarification.

Of course, there are more tests that may be done, including the measurement of inflammatory markers, lipid profile or liver function tests.

The most important point is, if you are worried, get tested. You may even wish to go out and buy a Continuous Blood Glucose Monitor, these devices can help you monitor your blood sugar in real time and only cost about $15 to trial.

The important point is simple: if you are worried, get tested. You do not need to wait until symptoms are obvious.

Why Insulin Resistance Matters

Let’s unpack a little more of why Insulin Resistance is a part of the bigger picture, because Insulin Resistance is often diagnosed before Type 2 Diabetes is.

When cells become less responsive to insulin, the body may need to produce more insulin to manage the same amount of glucose. This can happen in muscle, liver and fat tissue. Over time, insulin resistance is often linked with a broader metabolic picture that may include higher blood glucose, blood pressure changes, altered cholesterol, inflammation and increased cardiovascular risk.

This is often why other blood markers are tested (like lipid profile and inflammation), because Type 2 Diabetes care much often becomes less about glucose. The worse it gets, the management of cardiovascular function, kidney function, liver, and long-term health becomes more crucial.

This is not what we want to progress to, and because it is a reversible condition, it’s something I can help with.

Even starting with d daily walk after meals, improving protein intake, reducing ultra-processed foods, building muscle through resistance training and getting better sleep. These sound just like flashy “wellness tips” but they are actually ways to help your body utilise glucose more effectively.

For related nutrition context, you may also find these useful:

Food and Type 2 Diabetes

People often hear “blood sugar” and immediately think they need to cut out every carbohydrate under the sun.

This is a little too reductionist, and provides no real sustainable steps forward.

Carbohydrates do influence blood glucose, but the full meal matters. Fibre, protein, fat, food processing, portion size, timing, sleep, stress, movement and medication can all influence the response.

A practical food pattern for blood glucose support often focuses on:

  • enough protein at meals.
  • Consume fibre rich nutrient dense food over processed food. This means plenty of legumes, vegetables, oats, and intact grains (where tolerated).
  • Always consume plenty of colourful vegetables daily.
  • Do not overconsume fruit (yes, you can consume too much if you’re at risk of diabetes).
  • healthy fats from foods such as olive oil, avocado, nuts, seeds and oily fish
  • fewer sugary drinks and highly processed snack foods
  • Not skipping meals, have breakfast, and ensure your meals are well timed through-out the day.
  • Limit alcohol intake.

For some people, a lower-carbohydrate approach may be useful. For others, a Mediterranean-style pattern, higher-protein pattern, calorie-controlled approach or culturally tailored eating plan may be more realistic.

You find the diet plan, pattern or style that suits you, not what the internet tells you to do.

From a clinic standpoint, matching is highly individualised. This means, all treatment plans prescribed where clinically appropriate, sustainable and matched to you.

Movement Is Helpful

Your muscle is one giant glucose-consuming machine, so the more you use it, the more you help it utilise glucose.

When you move, especially when you use your muscles regularly, glucose has somewhere productive to go. This is one reason walking, strength training and breaking up long periods of sitting can be useful for blood glucose support.

RACGP guidance for adults with Type 2 Diabetes includes aiming for 150 minutes of aerobic activity each week, plus two to three resistance exercise sessions, where appropriate and safe for the individual (RACGP, 2024).

I honestly think this recommendation, while achievable, is not realistic for most people starting out and looking to reverse their condition.

My recommendations for most clients and starting points include:

  • 10-15 minute walk after one meal each day; lunch is usually a good one here.
  • Two simple 20-30 minute training sessions a week (this could even just be bodyweight at home).
  • Moving or standing up every hour on the hour, especially if you sit at work.
  • Gradually increasing your steps (if you track it) over the day (incremental is key).

It’s best to note, if you have diabetes complications, cardiovascular disease, dizziness, neuropathy, foot problems or have been inactive for a long time, get professional guidance first.

This means seeing your GP, and finding a professional in physical movement (such as a personal trainer or exercise physiologist).

What is Type 2 Diabetes “Remission”

This generally means blood glucose markers have returned below the diabetes range for a sustained period without glucose-lowering medication, though definitions can vary.

Remission is always possible for people with Type 2 Diabetes, particularly when some foundational diet and movement strategies are implemented and sustained over a period of time.

Ongoing monitoring does still matter though to ensure full remission, and this will depend on the length of time, age and other various factors present in the individual.

Medication Is Not a Failure

As a natural health specialist, it can be shocking for me to say this but, there is always a time and place for medication. If you are having astronomically high blood glucose readings, your health is at risk and you need medication in the short-term to save your life.

The Australian Diabetes Society’s 2026 glycaemic management algorithm notes that treatment for Type 2 Diabetes should be individualised, including appropriate blood glucose and HbA1c targets that consider the person’s situation and preferences (Australian Diabetes Society, 2026).

What this essentially means is, some people really do need medication early, and some need tapered support over time, it’s all individualised.

Most clients who come to me are already on medication (and that is completely okay). I work with your GP, your medication, and we put together a broader plan to work on your food, movement, and any other targeted areas of support.

When to Get Checked

Speak with your GP or healthcare provider if you have symptoms, a family history of diabetes, a history of gestational diabetes, high blood pressure, abnormal cholesterol, PCOS, unexplained fatigue, frequent infections, increased thirst or urination, or concerns about your blood glucose.

You should seek medical advice promptly if symptoms are significant, worsening or accompanied by unexplained weight loss, vomiting, confusion, severe dehydration, chest pain or shortness of breath.

If you already have Type 2 Diabetes, do not change prescribed medication, insulin, alcohol intake around medication, or carbohydrate intake dramatically without clinical guidance.

FAQ

What is type 2 diabetes in simple terms?

Type 2 Diabetes is a condition where blood glucose stays too high because the body does not respond to insulin properly and may eventually struggle to make enough insulin. This is often linked with insulin resistance.

What are the first signs of Type 2 Diabetes?

Possible signs include tiredness, increased thirst, passing urine more often, blurred vision, slow wound healing, frequent infections and tingling or numbness in the hands or feet. Some people have no obvious symptoms and are diagnosed through blood tests.

Can Type 2 Diabetes be prevented?

Some cases may be delayed or prevented, especially when modifiable risk factors are addressed early. Helpful areas can include nutrition, physical activity, weight management, smoking cessation, sleep and regular screening for people at higher risk.

Can Type 2 Diabetes go into remission?

Some people can achieve remission, particularly with early and structured changes that improve blood glucose and reduce metabolic strain. Remission is not the same as a permanent cure, and ongoing monitoring is still important.

Do I need to cut out all carbohydrates if I have Type 2 Diabetes?

Not necessarily. Carbohydrate quality, portion size, fibre, protein, meal timing, activity and medication all matter. Some people do well with lower-carbohydrate approaches, while others need a different plan. It is best to personalise this with a qualified healthcare professional.

Is Type 2 Diabetes only caused by being overweight?

No. Body weight can be one risk factor, but type 2 diabetes is influenced by genetics, age, ethnicity, family history, body fat distribution, physical activity, blood pressure, cholesterol, gestational diabetes history, medications and other factors.

When should I get tested for Type 2 Diabetes?

If you have symptoms or risk factors, speak with your GP. In Australia, routine risk assessment is recommended from age 40 for people without specific risk factors, and earlier or more regular testing may be recommended for higher-risk groups.

References

Australian Diabetes Society. (2026). Australian Type 2 Diabetes Glycaemic Management Algorithm (May 2026). https://www.diabetessociety.com.au/guideline/australian-t2d-glycaemic-management-algorithm-june-2024/

Australian Institute of Health and Welfare. (2026). Diabetes: Australian facts – Risk factors for diabetes. https://www.aihw.gov.au/reports/diabetes/diabetes/contents/diabetes-risk-factors

Diabetes Australia. (n.d.). Type 2 diabetes. https://www.diabetesaustralia.com.au/about-diabetes/type-2-diabetes/

Diabetes UK. (n.d.). Type 2 diabetes. https://www.diabetes.org.uk/about-diabetes/type-2-diabetes

Royal Australian College of General Practitioners. (2024). Defining and diagnosing type 2 diabetes. https://www.racgp.org.au/clinical-resources/clinical-guidelines/key-racgp-guidelines/view-all-racgp-guidelines/management-of-type-2-diabetes/defining-and-diagnosing-type-2-diabetes

Royal Australian College of General Practitioners. (2024). Type 2 diabetes: Goals for optimum management. https://www.racgp.org.au/clinical-resources/clinical-guidelines/key-racgp-guidelines/view-all-racgp-guidelines/management-of-type-2-diabetes/type-2-diabetes-goals-for-optimum-management

Royal Australian College of General Practitioners. (2024). Lifestyle interventions for the management of type 2 diabetes. https://www.racgp.org.au/clinical-resources/clinical-guidelines/key-racgp-guidelines/view-all-racgp-guidelines/management-of-type-2-diabetes/lifestyle-interventions-for-the-management-of-type

Digestive Health and Addiction: Why Gut Health Matters After Quitting Alcohol

Posted on by Stephen Brumwell

Excessive alcohol intake is usually discussed in relation to the brain, liver, cravings, sleep and behaviour. But alcohol can also significantly impact our digestive system.

Digestive health influences how we break down food, absorb nutrients, eliminate waste and communicate with the nervous system. When digestion is poor, people may notice bloating, reflux, diarrhoea, constipation, nausea, low appetite or unpredictable hunger cues. Those symptoms can make early sobriety feel harder than it needs to.

This does not mean gut health is a long-term fix for addiction; sobriety is bigger than digestion alone.

In this article, we’ll unpack why digestive health matters after quitting alcohol, the significance of the Gut-Brain Connection, and tips to support our gut health when quitting alcohol.

Why Digestive Health Matters After Quitting Alcohol

The digestive system is responsible for breaking down food, absorbing nutrients and removing waste from the body.

When someone has been drinking heavily or frequently, nutrition often takes a hit. Meals may become inconsistent. Appetite can change. Alcohol may displace more nutrient-dense foods. Some people also experience digestive symptoms that make eating well more difficult.

This is why digestive health and nutrition become important when we look at addiction and sobriety.

If our gut health is irritated, inflamed or simply not functioning as it should, it can make it harder to replenish nutrients and support long-term sobriety.

For more on nutrient depletion and alcohol, read Alcohol and Nutrition: Does Chronic Drinking Cause Nutrient Deficiency?. If you are rebuilding meals, the Protein Sources Guide is a practical next step.

Understanding the Gut-Brain Connection

The gut and brain are in constant communication. This is often called the gut-brain axis.

That communication happens through the nervous system, immune signalling, hormones, microbial metabolites and inflammatory pathways. In plain English, the gut does not just digest food. It also sends and receives signals that can influence how the body feels.

The Two-Way Communication Pathway

Stress can affect digestion. Digestion can affect comfort, mood and energy. Anyone who has lost their appetite during anxiety or felt gut symptoms during stress has experienced this connection in a very practical way.

When quitting alcohol, this matters because the body and brain are both recalibrating. Sleep, cravings, blood sugar, appetite, mood and stress tolerance can be all shifting at once.

Research on the microbiome-gut-brain axis in substance-related disorders is still developing, but it is a meaningful area of interest. Fu et al. (2021) describe the gut-brain axis as a potential therapeutic research target in substance-related disorders, while also making it clear this is not a simple one-cause, one-cure relationship.

The Role of Gut Microbiota

The gut microbiota is the community of bacteria, fungi and other microorganisms living in the digestive tract. These microbes help with digestion, immune function, gut barrier health and the production of certain metabolites.

Alcohol can disturb this microbial balance, a pattern often called dysbiosis. A meta-analysis by Qamar et al. (2019) reviewed links between alcohol-induced gut dysbiosis and behavioural effects, including pathways connected to inflammation, mood and addiction biology.

The takeaway here is our gut health may influence how we feel in alcohol recovery.

For more on the brain side of addiction recovery, read Substance Abuse and Neurotransmitters.

How Alcohol Can Affect Digestive Health

Alcohol can affect the digestive system in several ways.

It may irritate the stomach lining, contribute to reflux or nausea, and worsen diarrhoea or abdominal discomfort in some people. Over time, heavier alcohol use can also affect the liver, pancreas and the broader gut-liver axis.

Alcohol can also influence the gut barrier. The gut lining is meant to be selectively permeable: it allows useful nutrients through while helping keep unwanted substances out. Chronic alcohol exposure has been linked with gut barrier disruption, increased intestinal permeability and gut-derived inflammation (Bishehsari et al., 2017).

This is one reason the term “leaky gut” appears so often online, you’ve probably seen it if you’ve rabbit-holed down the path of gut health before.

The phrase can be oversimplified at times, but the underlying research around alcohol, intestinal permeability, inflammation and microbiome changes are real. Wang et al. (2020) reviewed how alcohol addiction may interact with gut microbiota and inflammatory pathways.

This does not mean though that every digestive symptom after quitting alcohol is caused by the microbiome. Symptoms can have many causes, and persistent or severe symptoms deserve proper medical assessment.

If you are not sure what’s going on and digestion is a major issue for you, book a FREE discovery call here.

Supporting Digestive Health After Quitting Alcohol

There are many ways to support digestion after alcohol, but the best starting point is usually simple.

Rather than jumping straight to complicated supplement protocols, or comprehensive, often confusing diets, start with the foundations.

Eat a Balanced Diet

Aim for regular meals built around vegetables, fruit, wholegrains, legumes, adequate protein and healthy fats.

Fibre is especially useful because it supports bowel regularity and provides fuel for beneficial gut bacteria. Increase it gradually, especially if you are prone to bloating.

And no, this does not mean consuming copious amounts of Metamucil or Psyllium husk powder. This means a diverse range of fruit and vegetables too.

Protein also matters during recovery because it supports tissue repair, immune function, appetite regulation and neurotransmitter production. The Protein Intake for Exercise article explains this in more detail.

Use Fermented and Prebiotic Foods Carefully

Fermented foods may help some people support gut health. Options include yoghurt with live cultures, kefir, sauerkraut, kimchi, miso, tempeh and kombucha.

Prebiotic foods help feed beneficial gut bacteria. These include oats, legumes, onion, garlic, leek, asparagus, slightly green banana and some wholegrains.

These foods are useful, but they are not magic. Some people with reflux, bloating or histamine-type symptoms may not tolerate fermented foods well. Start small and pay attention to your own response.

Manage Stress

Stress can change appetite, gut motility, stomach comfort and bowel habits. This is why digestive support after alcohol is not only about food.

Helpful basics include eating slowly, chewing properly, walking after meals, reducing rushed eating, using breathing exercises, and getting support for anxiety or emotional stress when needed.

If cravings and triggers are part of the recovery picture, Identifying Triggers may help you think through the behavioural side more clearly.

Prioritise Sleep

Sleep is essential for recovery. Poor sleep can affect appetite, cravings, mood, blood sugar regulation and digestive comfort.

Good sleep does not fix everything, but it gives the nervous system a better foundation. Start with a consistent wake time, morning light, reduced late caffeine and a calmer evening routine. You can read more in Sleep Hygiene and Morning Sun and Circadian Rhythm.

Tips to Support Your Gut Post-Alcohol

Start with a plan that is boring enough to follow:

  • Eat regular meals instead of skipping food and grazing randomly.
  • Include protein at breakfast, lunch and dinner.
  • Increase fibre slowly through vegetables, oats, legumes, berries and wholegrains.
  • Drink enough water across the day.
  • Be mindful of alcohol replacements such as excess sugar, soft drink, energy drinks or too much caffeine.
  • Add fermented foods only if you tolerate them well.
  • Walk after meals when possible.
  • Get medical help if symptoms are severe, persistent or unusual.

It is also important to seek medical advice before suddenly stopping alcohol if you have been drinking heavily or daily. Alcohol withdrawal can be dangerous for some people and may need supervised care.

When to Get Help

Digestive changes can happen after quitting alcohol, but not everything should be brushed off as recovery.

Speak with a doctor or qualified health professional if you notice blood in the stool, black stools, ongoing vomiting, severe abdominal pain, unexplained weight loss, persistent diarrhoea or constipation, yellowing of the skin or eyes, difficulty swallowing, dehydration, or symptoms that do not settle with basic changes.

The Takeaway

Good digestive health can support the bigger recovery picture after quitting alcohol.

Alcohol may affect the stomach lining, gut microbiome, intestinal barrier, inflammation and nutrient absorption. Recovery gives the body a chance to rebuild, but the basics still matter: regular meals, enough protein, gradual fibre intake, hydration, sleep, stress management and proper care when symptoms need attention.

You do not need a perfect gut health protocol. Start with simple, consistent habits and build from there.

If you are rebuilding your health after alcohol and want help making sense of nutrition, recovery habits and sustainable lifestyle change, Stephen can help you take a practical, evidence-informed approach that fits real life.

FAQ

Can quitting alcohol improve digestion?

Of course it can! Many people notice digestion improves after reducing or stopping alcohol, especially if alcohol was contributing to reflux, nausea, diarrhoea, poor appetite or gut irritation. The timeline varies.

How does alcohol affect the gut microbiome?

Alcohol may alter the balance of gut microbes and contribute to dysbiosis, particularly with heavier or chronic intake. It can also affect the gut lining, immune signalling and inflammation.

Are probiotics useful after quitting alcohol?

They may help some people, but they are not a guaranteed fix. Food quality, fibre intake, sleep, stress and overall health habits are usually a better starting point. If in doubt, it’s always best to consult with a Nutritionist, Naturopath or Health Professional (like myself!).

Is gut health linked to cravings?

The gut-brain axis is an active area of addiction research, but I couldn’t definitively say that gut health = impact alcohol cravings alone. Better nutrition and digestion may support mood, energy and stability, which can help the broader alcohol recovery process.

References

Bishehsari, F., Magno, E., Swanson, G., Desai, V., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2017). Alcohol and gut-derived inflammation. Alcohol Research: Current Reviews, 38(2), 163-171. https://pmc.ncbi.nlm.nih.gov/articles/PMC5513683/

Engen, P. A., Green, S. J., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2015). The gastrointestinal microbiome: Alcohol effects on the composition of intestinal microbiota. Alcohol Research: Current Reviews, 37(2), 223-236. https://pmc.ncbi.nlm.nih.gov/articles/PMC4590619/

Fu, X., Chen, T., Cai, J., Liu, B., Zeng, Y., & Zhang, X. (2021). The microbiome-gut-brain axis, a potential therapeutic target for substance-related disorders. Frontiers in Microbiology, 12, 738401. https://doi.org/10.3389/fmicb.2021.738401

Qamar, N., Castano, D., Patt, C., Chu, T., Cottrell, J., & Chang, S. L. (2019). Meta-analysis of alcohol induced gut dysbiosis and the resulting behavioral impact. Behavioural Brain Research, 376, 112196. https://doi.org/10.1016/j.bbr.2019.112196

Wang, S.-C., Chen, Y.-C., Chen, S.-J., & Lee, C.-H. (2020). Alcohol addiction, gut microbiota, and alcoholism treatment. International Journal of Molecular Sciences, 21(17), 6413. https://pmc.ncbi.nlm.nih.gov/articles/PMC7504034/

Protein Sources Guide: How to Get Enough Protein From Real Food

Posted on by Stephen Brumwell

Protein is one of those nutrition topics that can become confusing very quickly.

One person tells you to eat more meat. Another says plant protein is better. Someone online is weighing every gram of chicken breast. Someone else is adding protein powder to everything and making it sound like a moral obligation.

The simpler truth is this: most people do not need to make protein complicated. They need to understand where protein comes from, how much common foods actually provide, how to spread protein across the day, and which options make sense for their body, appetite, training, budget and preferences.

In this article, I look to provide a practical protein sources guide you can use when you are building meals, improving recovery, supporting muscle maintenance, or simply trying to feel more confident with food.

Why Protein Matters

Protein is made from amino acids, which the body uses to build, repair and maintain tissues. It is involved in muscle, immune function, enzymes, hormones and many other everyday processes.

The current adult Recommended Dietary Allowance is commonly set at 0.8 grams of protein per kilogram of body weight per day. That is designed to cover basic needs for most healthy adults, not necessarily to optimise every goal, training phase or life stage (Institute of Medicine, 2005; Traylor et al., 2018).

That does not mean more is always better. It means protein should have a clear place in the diet.

For many people, the first useful step is not chasing a high-protein diet. It is simply asking:

  • Am I including a meaningful protein source at breakfast, lunch and dinner?
  • Do my snacks help, or are they mostly quick energy?
  • Am I relying on one type of protein all the time?
  • Do I need more support because of training, age, appetite, recovery, pregnancy, breastfeeding or a plant-based diet?

Those questions are more useful than comparing your plate to someone else’s diet online.

If you want the broader context around daily protein targets, training and recovery, read the related guide: Protein Intake for Exercise.

How Much Protein Do You Need?

Protein needs are usually estimated by body weight, but the right amount depends on the person!

As a simple starting point:

  • Basic adult reference range: around 0.8 g/kg/day.
  • Active adults or people trying to build or maintain muscle: often around 1.2-1.6 g/kg/day, depending on training, age and goals.
  • Resistance training: research suggests benefits for lean mass tend to rise up to around 1.6 g/kg/day, with less clear additional benefit beyond that for many people (Morton et al., 2018).
  • Older adults: some research supports higher protein intakes than the basic RDA, particularly when the goal is maintaining muscle and function (Nunes et al., 2022).

Examine’s protein intake guide also frames protein needs as goal-dependent, with higher targets generally used for people who are active, dieting, building muscle or trying to preserve lean mass (Examine, n.d.-a).

It’s always about the context here, for example:

A 22-year-old training hard in the gym, a 74-year-old trying to maintain strength, a pregnant person, a vegan athlete and someone recovering from illness may all need different protein strategies. The food choices may also look completely different.

It’s best to note, If you have kidney disease, complex health issues, a history of disordered eating, or you are unsure what is appropriate for you, get individual advice before deliberately increasing protein intake.

A Practical Protein Guide (Per 100g)

Protein numbers vary by brand, cooking method, fat content and water content. A raw steak, cooked steak, drained tin of tuna, thick Greek yoghurt and firm tofu can all change slightly depending on the exact product.

Use the numbers below as practical approximations; please use them as a guide!

Animal-Based Protein Sources

FoodApprox. protein per 100gPractical note
Chicken breast, cooked30-31gVery lean and protein-dense.
Turkey breast, cooked29gSimilar to chicken; useful for wraps and meal prep.
Lean beef, cooked25-27gAlso provides iron, zinc and B12.
Pork tenderloin, cooked26gLeaner than many processed pork options.
Tuna, canned and drained24-29gConvenient, but vary seafood choices.
Salmon, cooked22-25gProvides protein plus omega-3 fats.
Prawns/shrimp, cooked24gHigh protein for relatively low energy.
Eggs, whole12-13gOne large egg is usually around 6g protein.
Greek yoghurt, plain9-10gBrand varies; high-protein varieties may be higher.
Cottage cheese11-12gUseful breakfast, snack or savoury add-on.
Milk3-4g per 100mlEasier to think of as 8-10g per large glass.
Cheddar cheese24-25gProtein-rich, but energy-dense.

Animal-based proteins are often called complete proteins because they contain all nine essential amino acids in useful amounts. These include meat, poultry, fish, eggs and dairy foods.

But protein quality is not the only thing that matters.

Processed meats such as salami, bacon, ham and some sausages can be high in salt and saturated fat. A better everyday approach is to choose mostly simple, recognisable protein sources and vary them across the week.

If you are thinking about mineral support as well as protein, the related guides on iron, zinc and magnesium may also be useful.

Plant-Based Protein Sources

FoodApprox. protein per 100gPractical note
Tempeh18-20gDense, filling and useful in stir-fries or bowls.
Firm tofu12-17gBrand and firmness make a big difference.
Edamame11gEasy snack or bowl add-on.
Lentils, cooked9gAlso provides fibre and slow-digesting carbohydrate.
Chickpeas, cooked8-9gUseful in salads, curries, hummus and roasting.
Black/kidney beans, cooked8-9gPractical and affordable.
Soy milk3-4g per 100mlChoose higher-protein versions when useful.
Quinoa, cooked4gMore of a protein-supporting grain than a main source.
Oats, dry13gPer 100g dry; a normal serve is usually smaller.
Hemp seeds30-32gBest used as an add-on, not the whole meal.
Pumpkin seeds29-30gProtein-rich but energy-dense.
Peanuts25-26gUseful, but easy to over-serve.
Almonds20-21gNutritious add-on, not usually a main protein serve.

Plant-based proteins can absolutely contribute to a high-quality diet. The key is variety and planning.

Soy foods such as tofu, tempeh, edamame and soy milk are especially useful because soy protein has a strong amino acid profile compared with many other plant proteins. Other plant foods can still contribute meaningfully, especially when they are eaten across the day in varied meals.

That does not mean you need to perfectly combine plant proteins at every meal. For most people, eating a variety of plant foods across the day is the more realistic goal.

Protein Quality: Complete, Incomplete and Practical

Protein quality depends on more than the number on the nutrition panel. It also depends on digestibility and amino acid profile.

A dietary protein is usually considered complete when it provides enough of each essential amino acid the body cannot make on its own. Examine notes that protein quality is commonly assessed by looking at essential amino acid content and digestibility, not simply total grams of protein (Examine, n.d.-b).

In plain English, this means two foods can both contain protein but behave a little differently in the body.

Animal proteins tend to be more concentrated and generally contain all essential amino acids. Some plant proteins are complete, especially soy-based foods, while others may be lower in one or more essential amino acids. Examine also notes that animal proteins are generally higher quality by amino acid profile and digestibility, while plant proteins can still be used well with enough total intake and variety (Examine, n.d.-c).

That does not make plant protein bad. It just means variety becomes more important.

For everyday eating, the practical takeaway is simple:

  • choose a range of protein sources
  • include protein at most meals
  • do not rely on only one food
  • use plant-based combinations when eating mostly or fully plant-based
  • adjust serve sizes based on your needs

Spreading Protein Across The Day

Many people eat very little protein at breakfast, a moderate amount at lunch and a large serve at dinner.

That pattern is common, I see it all the time, and it’s really not ideal, especially when you are not hitting the daily protein target.

For active people, spreading protein across the day may better support recovery and muscle protein synthesis. One review suggested a practical target of around 0.4 g/kg per meal across at least four meals when the goal is maximising muscle-building signals across the day (Schoenfeld & Aragon, 2018).

For a 75kg person, that would be roughly 30g protein per meal. For many everyday readers, a simple target of 25-40g protein at main meals is a practical place to start, depending on body size and goals.

Just remember, you don’t need to be an athlete to consider your protein targets; it’s important for everyone, especially as you age.

Some simple ways to incorporate into your day include

  • If breakfast is just toast and coffee, you might add eggs, Greek yoghurt, cottage cheese, tofu scramble or a smoothie made with milk or protein powder.
  • If lunch is mostly salad, add chicken, tuna, tempeh, lentils, chickpeas or boiled eggs.
  • If snacks are mostly sweet, try yoghurt, edamame, roasted chickpeas or hummus on wholegrain crackers.

Small changes can make protein intake feel much easier.

Do You Need Protein Powder?

Protein powder can be useful, but it is not essential for everyone; it scares people off sometimes.

It can help when appetite is low, time is short, training demands are high, or someone struggles to meet protein needs through food alone. Whey protein, casein, soy protein and other plant-based powders can all have a place depending on the person.

As a rough guide, many protein powders provide 20-30g protein per serve, depending on scoop size and product concentration.

It should never replace a meal, though, because whole foods do provide more than just protein.

They can also provide iron, zinc, calcium, omega-3 fats, fibre, B vitamins, magnesium and other nutrients depending on the food. A scoop of protein powder may help fill a gap, but it does not automatically make the rest of the diet balanced.

If you want a deeper look at this, read the related guide: Whey Protein Explained.

Easy Protein Meal Ideas

Here are a few simple ways to build protein into normal meals.

Breakfast Protein Ideas

  • Greek yoghurt with oats, berries and pumpkin seeds
  • eggs on wholegrain toast with spinach or mushrooms
  • tofu scramble with sourdough and avocado
  • smoothie with milk, banana, yoghurt or protein powder
  • cottage cheese with fruit and nuts

Lunch Protein Ideas

  • chicken salad wrap
  • tuna rice bowl
  • lentil soup with wholegrain bread
  • tofu noodle bowl
  • chickpea and quinoa salad
  • leftover dinner with extra beans or yoghurt on the side

Dinner Protein Ideas

  • salmon with potatoes and vegetables
  • lean beef and bean chilli
  • tempeh stir-fry with rice
  • chicken tray bake
  • lentil bolognese
  • tofu curry with vegetables

Snack Protein IDeas

  • boiled eggs
  • cottage cheese
  • Greek yoghurt
  • roasted chickpeas
  • edamame
  • milk-based smoothie
  • hummus with wholegrain crackers
  • nuts and seeds added to fruit or yoghurt

A Simple Protein Sources Cheat Sheet

To make this easier, I have created a one-page Protein Sources Cheat Sheet that can be used as a quick reference.

It includes:

  • common animal and plant protein sources
  • approximate protein per 100g
  • easy breakfast, lunch, dinner and snack ideas
  • plant-based pairing examples
  • a note on when protein needs should be individualised

If you need further support, please reach out and book a consultation, or even a discovery call, and let me help you make it easier.

Common Mistakes When Trying To Eat More Protein

Only Thinking About Dinner

Dinner might be the easiest meal to make protein-rich, but breakfast and lunch usually set the tone for the day. If protein is low early, you may end up trying to catch up later.

Treating Nuts As A Main Protein Source

Nuts and seeds are nutritious, but they are usually better used as an add-on rather than the main protein source in a meal. They provide healthy fats and minerals, but the protein per serve is usually modest compared with foods like eggs, yoghurt, tofu, fish, chicken or legumes.

Forgetting Fibre

A high-protein diet with very little fibre can leave meals feeling repetitive and less supportive for digestive health. Legumes, wholegrains, vegetables, nuts and seeds can help make protein-rich eating more balanced.

If digestion is part of the bigger picture, the related recovery article Digestive Health and Addiction

Relying Too Heavily On Supplements

Protein powder is convenient, but it should support the diet, not become the diet. If most protein is coming from shakes and bars, it may be worth rebuilding the basics with real meals first.

Copying Someone Else’s Target

Protein needs depend on body size, training, age, health, appetite and goals. A number that suits one person may be excessive or inadequate for someone else.

The Takeaway

Let’s not complicate protein intake. In this day and age, the noise of the world does make it harder to navigate protein.

Start by including a clear protein source at most meals. Choose a mix of animal-based or plant-based foods depending on your preferences. Use the per-100g numbers as a practical guide, but remember that actual intake depends on portion size. Spread protein across the day where possible. Use protein powder when it genuinely helps, but keep whole foods at the centre.

Most importantly, match the strategy to the person. (to you!)

If you are training hard, recovering from illness, getting older, eating fully plant-based, managing appetite issues or dealing with a health condition, your protein needs may deserve a more individualised plan.

Stephen Brumwell works across nutrition, naturopathy and wellness education, helping people make food and health decisions feel clearer, more practical and easier to apply in real life.

FAQ

What are the best sources of protein?

The best protein sources depend on your needs and preferences. Useful options include eggs, fish, poultry, lean meat, dairy foods, tofu, tempeh, legumes, beans, lentils, nuts, seeds and protein powder when convenient.

What foods have the most protein per 100g?

Cooked chicken breast, turkey breast, lean meat, tuna, prawns, tempeh, firm tofu, Greek yoghurt, cottage cheese, hemp seeds and pumpkin seeds are all useful protein sources. The best choice depends on whether you are looking for lean protein, plant-based options, convenience, cost or overall nutrition.

Can you get enough protein from plant foods?

Yes, many people can meet their protein needs with plant foods, but it usually requires variety and planning. Soy foods, legumes, wholegrains, nuts and seeds can all contribute.

Do I need protein at every meal?

You do not need to be rigid, but including protein at most meals can make it easier to meet your needs across the day. It may be especially useful for active people, older adults and people trying to maintain muscle.

Is protein powder necessary?

No. Protein powder is convenient, but not essential. It can be useful when food intake is low, training demands are high, or meeting protein needs through meals is difficult.

Are nuts a good protein source?

Nuts contain protein, but they are usually better treated as a nutritious add-on rather than a main protein serve. They also provide healthy fats, fibre and minerals.

References

Examine. (n.d.-a). Optimal protein intake guide and calculator. https://examine.com/guides/protein-intake/

Examine. (n.d.-b). How can you assess protein quality? https://examine.com/faq/how-can-you-assess-protein-quality/

Examine. (n.d.-c). Does protein source matter? https://examine.com/faq/does-protein-source-matter/

Institute of Medicine. (2005). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. National Academies Press. https://www.ncbi.nlm.nih.gov/books/NBK234922/

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384. https://pubmed.ncbi.nlm.nih.gov/28698222/

Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P. J., Robles, M. C., Modad, S. N., Braun, M., Landi, F., & Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of Cachexia, Sarcopenia and Muscle, 13(2), 795-810. https://pubmed.ncbi.nlm.nih.gov/35187864/

Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10. https://pubmed.ncbi.nlm.nih.gov/29497353/

Traylor, D. A., Gorissen, S. H. M., & Phillips, S. M. (2018). Perspective: Protein requirements and optimal intakes in aging: Are we ready to recommend more than the recommended daily allowance? Advances in Nutrition, 9(3), 171-182. https://pmc.ncbi.nlm.nih.gov/articles/PMC5952928/

U.S. Department of Agriculture, Agricultural Research Service. (n.d.). FoodData Central. https://fdc.nal.usda.gov/

Whey Protein Explained: What It Is, What It Does and How to Choose a Better Powder

Posted on by Stephen Brumwell

Whey protein is one of those supplements that can be genuinely useful, but it is also surrounded by a lot of marketing noise.

One tub promises muscle growth. Another promises fat loss. Another looks almost identical but costs half the price. Then you turn the label around and find sweeteners, gums, flavouring systems, protein percentages and serving sizes that do not always make the choice any clearer.

It can be all very confusing, so your question should not be, “Should I take whey protein?”

A more useful question is: does whey protein help me meet my protein needs in a way that suits my body, goals, digestion and budget?

In this article, we’ll unpack what whey protein is, why we would use it, where it fits into a healthy diet, and a few things to look for before buying a whey protein powder.

What is whey protein?

Whey is one of the main proteins found in milk. During cheesemaking, milk separates into curds and liquid whey. That liquid can then be filtered and dried into a powder, which is what becomes whey protein powder (OPSS, 2026).

There are a few common forms:

  • Whey protein concentrate: Usually less processed, with more naturally occurring lactose, carbohydrate and fat than isolate.
  • Whey protein isolate: Filtered further to provide a higher percentage of protein, usually with less lactose, carbohydrate and fat.
  • Hydrolysed whey protein: Partly broken down during processing, often marketed as easier to digest or faster absorbing.

For most people, the main practical difference is not the fancy wording. It is how much protein you get per serve, how well you tolerate it, what else is added, and whether it helps you meet your needs without upsetting your digestion.

Why protein matters in the first place

First things first, I want to underscore that whey protein (or protein powder in general) is not just for gym-goers.

Your body breaks dietary protein down into amino acids, which are then used to build and repair tissues, support enzymes, make certain hormones, maintain immune function and contribute to many other biological processes (Better Health Channel, 2024).

We can make some amino acids in the body, and some we can’t, these are known as essential amino acids. The term essential means they must come from our food, and we must consume adequate amount to ensure everything functions well (UC Davis Nutrition Department, n.d.).

Whey is considered a complete protein because it contains all nine essential amino acids. It is also naturally rich in leucine, an amino acid involved in muscle protein synthesis. This is why whey protein powder is so heavily attributed to gym-goers, because it helps the most in training, recovery, and maintaining lean mass (OPSS, 2026).

It’s best to note though that whey protein powder is still a supplement. It is not magic, and it does not replace the basics: regular meals, adequate total energy intake, vegetables, fibre, sleep, training that matches your goals, and enough total protein across the day.

If you want a broader starting point, see my guide to protein intake for exercise: https://stephenbrumwell.com/protein-intake-guide/

Who might benefit from whey protein?

Honestly, everyone could have a tub or bag in their pantry, but some good scenarios where it’s most beneficial include:

  • You struggle to eat enough protein at breakfast (or breakfast at all).
  • You train regularly and want a convenient post-workout option.
  • You have a busy schedule and need something quick between meals (think protein smoothies).
  • You are trying to preserve lean muscle while improving body composition.
  • You find it hard to reach your protein target with whole foods alone.
  • You want a simple way to add protein to smoothies, oats, yoghurt or baking.

For active people, protein needs are often higher than the basic recommended intake used to prevent deficiency. The baseline recommended dietary allowance for an average sedentary adult is 0.8 grams per kilogram of body weight per day, while people who exercise regularly may need around 1.1-1.5 grams per kilogram. People who regularly lift weights or train for running or cycling events may need closer to 1.2-1.7 grams per kilogram (Optimal Protein Intake Guide, n.d.)

Whey protein and muscle recovery

The most well-known reason people use whey protein is muscle recovery.

When you train, especially with resistance exercise, the body needs amino acids to repair and adapt. Whey protein provides a concentrated dose of amino acids in a form that is generally easy to prepare and consume.

OPSS (2026) notes that whey protein may support muscle protein synthesis, recovery and exercise performance, while also pointing out that whole food protein sources remain preferable where possible.

In plain English: whey can help, but it works best as part of the bigger picture. This is why we call them supplements!

A scoop after training will not make up for poor sleep, under-eating, inconsistent training or a diet that is missing key nutrients. But if you are already doing the basics reasonably well, whey protein can make it easier to reach your protein intake consistently.

Whey protein, hormones and the nervous system

Protein powder does not just = muscle growth and recovery.

It’s so much more, and it’s often the area people neglect or overlook (or just don’t even know).

Amino acids are involved in the production of enzymes, neurotransmitters and certain hormones. The UC Davis Nutrition Department (n.d.) explains that dietary protein provides amino acids and nitrogen, and that proteins serve structural, regulatory and energetic roles in the body.

This matters because health is rarely about one isolated nutrient. If protein intake is consistently low, the body has fewer raw materials available for repair, immune function, connective tissue, enzymes and regulatory processes.

For people recovering from high stress, poor sleep, heavy training, under-eating or alcohol-related nutritional disruption, adequate protein can be one useful foundation. It should still sit beside a broader nutrition plan, not become the whole plan.

Whey protein is not automatically better than food

A common trap is thinking that a supplement must be superior because it looks more technical.

In most cases, whole foods should still do most of the work. Meat, fish, eggs, dairy, legumes, tofu, tempeh, nuts and seeds all provide protein alongside other nutrients. Whole foods also help with fibre, micronutrients, chewing satisfaction and dietary variety.

Of course, there is a caveat that most naturopaths don’t address (and i’m going to do it here).

If we are training at maximum capacity, maybe you’re training for the next Hyrox or upcoming endurance event. In this case, depending on your total intake and appetite, you may need to supplement with a protein powder to meet your daily goals. (Wempen, 2024).

I am all for the food first approach, don’t get me wrong, but there is only so much time (and energy) in the day, and a whey protein powder will help you.

Definitely still build meals first, but have a protein powder on hand to fill all the gaps.

What to look for in a whey protein powder

Not all whey protein powders are the same (even though they look it sometimes).

Some are simple and well-formulated. Others rely heavily on flavouring, sweeteners, thickeners or low protein-per-serve numbers that make the product look cheaper than it really is.

Some even have different sources of protein, such as grass-fed. Here are the main things to check.

1. Protein per serve

Look at how many grams of protein you actually get in one serve.

Many decent whey powders provide roughly 20-30 grams of protein per scoop. OPSS (2026) notes that most whey products provide 20-30 grams per serve, with isolate often offering a higher protein concentration than concentrate.

Also check the serve size. A product with 24 grams of protein in a 30-gram scoop is very different from one with 24 grams of protein in a 45-gram scoop.

2. Ingredient list

Shorter is not always automatically better, but it often makes the product easier to assess.

Check for:

  • The type of whey used.
  • Added sugars.
  • Artificial sweeteners.
  • Thickeners and gums.
  • Flavouring systems.
  • Added oils or creamers.
  • Unnecessary extras that do not match your goals.
  • Is it grass-fed protein (generally a higher yield and quality).

Some people tolerate sweeteners and gums without issue. Others notice bloating, gas or digestive discomfort. Your own response matters.

3. Whey concentrate vs isolate

Whey concentrate is often more affordable and can work well for many people.

Whey isolate is usually higher in protein and lower in lactose, carbohydrate and fat. It may be a better fit for someone who wants a leaner protein source or who does not tolerate lactose as well, although people with dairy allergy should avoid whey unless advised otherwise by a qualified health professional (or come see me and I can help there!).

4. Taste and digestibility

The best protein powder on paper is not very useful if you hate drinking it.

Taste, texture and digestion matter because consistency matters. If a powder makes you feel bloated or you avoid using it because the flavour is too sweet, it is probably not the right one for you.

Where possible, try a sample before buying a large tub. You can ask the store if they have samples on hand, or even a quick taste test.

Is grass-fed whey worth it?

Grass-fed whey is often marketed as a premium option.

It may appeal to people who care about ingredient sourcing, farming practices or a cleaner formulation. Some brands also pair grass-fed whey with fewer artificial additives, which can make the overall product more appealing.

However, grass-fed wording alone should not replace label reading. You still want to check:

  • Protein per serve (look for a higher serve closer to 30g).
  • Total ingredient list
  • Sweeteners used (Is it natural or artificial?)
  • Third-party testing where relevant.
  • Whether the product suits your digestion and budget.

A premium product can be worthwhile if it gives you better tolerance, better protein density, better sourcing and better consistency. But the most expensive tub is not automatically the best choice for every person.

For a good quality whey protein grass-fed source, I always recommend um-sports.com. These guys kill it with the protein per serve, and are competitively priced!

When to be cautious with whey protein

Whey protein is generally well tolerated by many people, but it is not right for everyone.

You may need to be cautious or seek individual advice if:

  • You have a milk allergy.
  • You are sensitive to lactose.
  • You experience bloating, diarrhoea, acne flare-ups or digestive discomfort.
  • You have kidney disease, liver disease or another medical condition requiring dietary supervision.
  • You are pregnant, breastfeeding or managing a complex health condition.
  • You are already consuming a very high-protein diet.

More protein is not always better, especially if you don’t know how much you should be consuming (Better Health Channel, 2024; Wempen, 2024).

It’s worth getting personalised advice rather than guessing, especially if you train hard, have a health condition, or are trying to calculate intake around body composition goals. This is where I can help.

Some simple, practical uses of whey protein

The best use of whey protein is simple, Use it where it helps your day work better.

For example:

  • Add it to a smoothie with fruit, milk or yoghurt.
  • Stir it into oats after cooking.
  • Mix it with Greek yoghurt for a higher-protein snack.
  • Use it after training if your next meal is several hours away.
  • Keep it as a backup for busy days when protein would otherwise be low.

For many people, 20-30 grams of protein in a serve is enough. Wempen (2024) suggests that 15-30 grams of protein at meals is a practical range for many people, while also noting that individual needs vary.

Timing matters less than total daily intake for most general health goals. If you train hard, post-workout protein can be useful, especially if you have not eaten protein for several hours. But you do not need to panic-drink a shake the second you put the weights down.

The bottom line

Whey protein can be a useful, convenient and high-quality way to support protein intake.

It may help with recovery, training goals, satiety and meeting daily protein needs when whole foods are not enough or not practical. But it should still be treated as a supplement, not the foundation of your diet.

Choose a product based on protein per serve, ingredient quality, digestibility, third-party testing and how it fits your actual routine.

If you are unsure how much protein you need, whether whey suits your digestion, or how to build a nutrition plan around your goals, personalised guidance can help you make a better decision.

FAQ: Whey protein

What is whey protein made from?

Whey protein is made from whey, the liquid portion of milk that separates during cheesemaking. It is filtered and dried into powder.

Is whey protein good for you?

Whey protein can be a useful source of complete protein, especially when it helps you meet your daily protein needs. Whether it is a good choice depends on your diet, goals, digestion, health history and the quality of the product.

Is whey protein isolate better than concentrate?

Not always. Whey isolate is usually higher in protein and lower in lactose, carbohydrate and fat. Whey concentrate is often cheaper and may suit many people perfectly well. The better choice depends on tolerance, budget and goals.

Can whey protein help with muscle recovery?

Whey protein can support muscle repair and recovery by providing essential amino acids, including leucine. It works best alongside consistent training, enough food, good sleep and an overall balanced diet.

Can I take whey protein if I am lactose intolerant?

Some people with lactose intolerance tolerate whey isolate better because it is usually lower in lactose. Others may still react. If you are unsure, start carefully or speak with a qualified health professional.

Is whey protein safe every day?

For many healthy adults, whey protein can be used regularly when it fits within overall protein needs. People with kidney disease, liver disease, milk allergy or complex health conditions should seek personalised advice.

What should I avoid in a whey protein powder?

Be cautious with products that have low protein per serve, lots of added sugar, long ingredient lists, poor transparency, or no quality testing. Also pay attention to ingredients that trigger digestive symptoms for you.

References

Alcohol and Nutrition: Does Chronic Drinking Cause Nutrient Deficiency?

Posted on by Stephen Brumwell

What To Know (AI Summary)

  • Alcohol can contribute to micronutrient deficiency. Chronic exposure to alcohol may affect micronutrient status, including vitamin A, vitamin D, zinc, iron and several B vitamins involved in energy production.
  • Zinc and magnesium deserve attention. Alcohol may increase urinary zinc losses and affect zinc transport in the body, while magnesium issues are commonly discussed in chronic drinking because of poor intake, electrolyte disturbance and broader metabolic stress (Sun et al., 2014; Poikolainen & Alho, 2008).
  • Testing beats guessing. If you are worried about nutrient deficiency after heavy drinking, it is worth checking your levels with a qualified practitioner rather than throwing random supplements at the problem.

When it comes to alcohol and nutrition, the two generally do not mix well once drinking starts moving into chronic territory.

Besides alcohol taking up a large portion of a heavy drinker’s diet, it can also cause us to neglect the basic dietary requirements we need to remain healthy.

On top of this, even if we try to eat well, chronic alcohol consumption may affect our ability to properly absorb, use and store certain nutrients. Over time, that can contribute to deficiency.

Although we may not be too concerned about this while drinking, understanding alcohol’s impact on nutrition can be a useful starting point for getting sober, rebuilding health and feeling better in the process. If you want the bigger brain-chemistry picture behind this, the related article on substance abuse and neurotransmitters is worth reading alongside this one.

Alcohol and Nutrition: Its Impact In A Nutshell

Chronic alcohol intake can contribute to nutrient problems through impaired absorption, altered metabolism, poor utilisation and, frankly, lower-quality food choices while intoxicated.

A few key areas are worth understanding.

Alcohol inhibits fat mobilisation. Drinking has been shown to reduce lipid oxidation, or fat burning, in healthy subjects, which may be one reason alcohol can make weight loss harder for some people (Suter et al., 1992). Mind you, this was not a study in people with chronic alcohol dependence, so it should be interpreted with that context.

Alcohol can affect blood sugar control. Alcohol can influence glucose regulation, which is relevant for energy, cravings, weight gain and metabolic health. In treatment-seeking alcohol dependence, blood glucose has also been studied in relation to heavy drinking and craving patterns (Leggio et al., 2009).

Alcohol affects protein metabolism. Alcohol can interfere with post-meal hepatic protein metabolism and broader protein turnover, which matters because amino acids are the small building blocks we use to repair tissue, maintain muscle and support many biological processes (De Feo et al., 1995; Preedy et al., 1999). For more on the practical side of protein intake, see Protein Intake for Exercise.

Alcohol can contribute to micronutrient deficiency. Chronic exposure to alcohol may affect the status of several vitamins and minerals, including B vitamins, vitamin A, zinc, magnesium, iron and other nutrients involved in energy production, immune function and nervous system health.

Let’s look a little deeper at the micronutrients alcohol can impact, and why this could become a problem.

Alcohol and Micronutrient Deficiency

Chronic drinking can have a big impact on micronutrient status. This may happen through impaired absorption of vitamins, increased urinary excretion of minerals, altered liver metabolism and poor dietary intake.

Micronutrient deficiency can also rise simply because food choices tend to suffer during heavy drinking. If alcohol is replacing proper meals, the body has fewer raw materials to work with.

Below is a non-comprehensive list of nutrients that can be affected by chronic exposure to excessive alcohol intake.

B1 (Thiamine) Deficiency

Exposure to alcohol can impair the utilisation and absorption of thiamine, an important B vitamin involved in energy metabolism, nervous system function and cellular brain processes (Butterworth, 1995).

This is one of the big ones. Thiamine deficiency is not something to brush off, especially in the context of heavy alcohol use, because severe deficiency can affect the brain and nervous system.

B9 (Folate) Deficiency

Alcohol can impair folate absorption, increase urinary losses and reduce uptake and storage. Folate is critical for the formation of red and white blood cells and helps with DNA production in the body (Halsted et al., 2002).

In practical terms, this means folate status can matter for energy, blood health, cell repair and overall recovery.

B12 (Cyanocobalamin) Deficiency

Chronic alcohol consumption may also affect B12 status. B12 is required for red blood cell formation, DNA production, brain health and nerve cell function. One retrospective study found functional B12 deficiency to be an important consideration in alcoholic patients with megaloblastic anaemia (Fragasso et al., 2010).

B12 issues can be tricky because symptoms may overlap with fatigue, low mood, brain fog or nerve-related complaints. Testing is useful here.

Vitamin A Deficiency

Chronic exposure to alcohol can disrupt vitamin A metabolism. Vitamin A is important for vision, immune function, growth, development and healthy tissues. Alcohol-related effects on vitamin A metabolism have been discussed in the context of liver function, storage and transport (Clugston & Blaner, 2012).

This is also a nutrient where more is not automatically better. Vitamin A can be toxic in high supplemental doses, so it should be approached carefully.

Zinc Deficiency

Alcohol may increase urinary excretion of zinc and affect zinc transport in the body. Research has also explored altered hepatic zinc transporters in alcohol-related liver disease models (Sun et al., 2014).

A deficiency in zinc can affect immune function, skin health, wound healing, taste and many enzyme-driven processes in the body.

For a deeper look at this mineral, see Zinc: Why It Matters for Immunity, Recovery and Overall Health.

Magnesium Deficiency

Lower magnesium status in chronic drinkers is commonly discussed because of poor intake, malnutrition and disturbances in electrolyte balance. Magnesium is involved in energy production, nerve signalling, muscle function and relaxation.

Low magnesium can contribute to fatigue, weakness and nervous system irritability. Magnesium treatment has also been studied in people with alcohol dependence, though supplement decisions should still be individualised (Poikolainen & Alho, 2008).

For more detail, see Magnesium: Why This Mineral Matters for Energy, Stress, Sleep and the Nervous System.

As mentioned earlier, this list is not comprehensive. The range of potential micronutrient issues is long when it comes to chronic alcohol abuse.

Other nutrients to consider include B6, vitamin D, calcium, iron and potassium. If iron status is part of the picture, the related article Beyond Iron: Why This Mineral Matters for More Than Energy and Fatigue may also be useful.

Restoring Micronutrient Deficiency

Firstly, if you have not already stopped drinking, or you are strongly thinking about it, reducing or quitting alcohol is the first and most important step.

This is not about perfection. It is about removing the thing that keeps making the problem harder to fix. If you are trying to understand whether drinking has moved into a more serious pattern, read Hallmarks of Addiction: The Red Flags of Addictive Behaviour.

The second step is to get your nutrient levels assessed through a qualified health professional, such as a GP, nutritionist, naturopath or dietitian.

It is important to understand what you are actually deficient in so you know what needs attention. Although the “shotgun” approach can sometimes help, throwing down supplements you may not need can waste money and, in some cases, create other problems.

Testing may include markers such as:

  • B12
  • Folate
  • Iron studies
  • Vitamin D
  • Magnesium or related electrolyte markers
  • Zinc where appropriate
  • Liver enzymes
  • Blood glucose markers
  • Full blood count

The third step is to manage cravings and stabilise the basics. This can often be the tough part in early sobriety, especially if certain cues keep pulling you back into old patterns. The article on identifying triggers pairs well with this section.

Useful foundations include:

  • Eating regular meals
  • Including protein at each main meal
  • Adding colourful plant foods daily
  • Drinking enough water
  • Prioritising sleep, including the basics covered in Sleep Hygiene and Morning Sun and Circadian Rhythm
  • Reducing long gaps between meals
  • Getting professional support if withdrawal, cravings or mood symptoms are difficult to manage

Following this kind of process can help get you on the right track: reduce the alcohol load, identify what needs replenishing, and then support the body with food, targeted supplementation where appropriate and better daily habits.

Food First, Supplements Second

Supplements can be useful, but they should not become the whole strategy.

A good recovery nutrition plan usually starts with food:

  • Protein for muscle repair, neurotransmitter production and appetite control
  • Vegetables and fruit for vitamins, minerals, fibre and antioxidants
  • Wholegrains and legumes for B vitamins, minerals and steady energy
  • Nuts and seeds for magnesium, zinc and healthy fats
  • Eggs, seafood, dairy, meat or plant-based alternatives depending on the person’s diet

From there, supplementation can be more targeted.

For example, thiamine may be clinically important in people with heavy alcohol use, but that is exactly why it should be handled properly rather than casually guessed. If there are neurological symptoms, confusion, poor coordination or significant withdrawal symptoms, medical advice is essential.

Related Reading

If you want to keep building out the recovery picture, these articles connect naturally with this topic:

Final Thoughts

Alcohol and nutrition do not play nicely together once drinking becomes heavy or chronic.

Alcohol can affect fat metabolism, blood sugar, protein metabolism and micronutrient status. It can also make it harder to eat well, absorb nutrients properly and maintain the daily habits that keep the body functioning well.

The good news is that the body often responds well when the basics are put back in place.

Get the alcohol load down. Test rather than guess. Rebuild food quality. Use supplements strategically. And if symptoms are significant, get proper support early.

Nutrition will not fix everything on its own, but it can be a powerful part of feeling human again after alcohol.

FAQs

Can alcohol cause nutrient deficiency?

Yes, heavy or chronic alcohol use can contribute to nutrient deficiency through poor intake, impaired absorption, altered metabolism and increased losses of some nutrients. B vitamins, zinc, magnesium and vitamin A are commonly discussed in relation to alcohol and nutrition.

What vitamin deficiency is most associated with alcohol?

Thiamine, or vitamin B1, is one of the most important deficiencies associated with heavy alcohol use. Severe deficiency can affect the brain and nervous system, so it should be taken seriously.

Should I take a B complex after quitting alcohol?

A B complex may be useful for some people, but it is better to assess your diet, symptoms and blood markers first. If drinking has been heavy, professional advice is especially important because thiamine needs can be clinically significant.

Can alcohol affect zinc and magnesium?

Yes, alcohol may affect zinc and magnesium status through poor intake, increased losses, altered transport and broader metabolic stress. Food quality and testing can help guide whether supplementation is needed.

Is it better to test nutrient levels before supplementing?

In most cases, yes. Testing helps identify what is actually low and avoids wasting money on supplements you may not need. It also helps catch issues that require medical attention.

References

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