Protein & Resilience. Fuelling Strength for Leadership and Longevity

When people hear the word protein, their minds often jump to bodybuilders and gym fanatics. But here’s the truth: most adults, regardless of age, profession, or fitness level aren’t getting enough protein. And that has consequences, not just for physical health, but for energy, focus, and resilience.

How Much Protein Do You Really Need?

• Sedentary adults: 0.8–0.9g per kilo of body weight

  • Example: An 80kg male needs ~72g of protein per day

  • A 70kg female needs ~56g per day

• Active adults: 1.2–1.7g per kilo of body weight

  
  

That means if you’re constantly in meetings, leading teams, or managing challenges, your body may need significantly more protein than you think, simply to stay sharp, strong, and steady under pressure.

Where to Find Protein

Not all foods are created equal when it comes to protein. Here’s a quick guide:

• 1 egg = 6g

• 100g tofu = 8g

• 60g cheese = 15g

• Protein shake = 14g

• 100g salmon = 20g

• 100g beef = 26g

• 100g chicken = 27g

  
  

And remember — 100g of meat does not equal 100g of protein.

Why Protein Matters More as We Age

Protein is one of the most powerful tools we have to slow the muscular aging process. It helps prevent fragility, reduces the risk of falls, and supports independence. Yet many older adults aren’t consuming enough, especially in care facilities where meals often lack quality protein.

Here’s a confronting fact:👉 1 in 2 people over 65 who fall and break their hip will not survive beyond 12 months.

That statistic isn’t just about health, it’s about resilience. Protein fuels the body so we can meet life’s challenges, recover faster, and remain independent longer.

The Extra Benefits of Protein

• Boosts immunity

• Acts as the best natural appetite suppressant

• Supports clarity and energy, critical for leaders under constant demand

• Works hand-in-hand with resistance training to preserve strength, mobility, and confidence

  
  

The Leadership Lesson

Just as resilience in leadership requires consistent investment, in mindset, adaptability, and wellbeing, resilience in the body requires a foundation of strength. And strength begins with protein.

So if you want to stay focused in the boardroom, energetic in the classroom, or capable of supporting others in challenging environments, prioritise protein.

It’s not just about muscles. It’s about longevity, independence, and the resilience to keep showing up as your strongest self.