Is Protein Intake the Only Thing You Should Focus On?

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Written by Laoise Bennis ANutr

For a healthy lifestyle, building muscle or losing weight, protein is a buzzword that has taken pride of place in recent years. There are hundreds of products out there, shakes, bars, powders, ready meals and even different types of protein. You can read our blog on whey vs plant based protein ?

But, is protein the only nutrient we should be thinking about? Whilst protein is undeniably important, a balanced and well rounded approach to nutrition is key to achieving health and fitness goals. Let’s look at why a sole focus on protein might not be enough and how to create that balanced diet.

The importance of protein intake.

Protein plays a crucial role in our bodies. It forms the building blocks of muscles, tissues, enzymes, and hormones, and it’s essential for repair and recovery. If you are looking to build muscle, protein provides the amino acids needed to repair micro-tears in muscle fibres caused by exercise, ultimately leading to muscle growth. It also helps you feel satiated, meaning you stay fuller for longer. This review paper highlights the effects of dietary protein on measures of chronic disease and age-related decline showing it influences more than just muscle (Carbone et al., 2025).

However, while protein is vital, it’s just one piece of the nutrition jigsaw.

Why protein alone is not enough

Focusing solely on protein intake can lead to an imbalance and maybe even a lack of other essential nutrients that your body needs. A high-protein diet that’s deficient in carbohydrates, fats, and micronutrients may lead to fatigue, poor performance, and even health issues in the long run. There is evidence to show greater adherence to healthy eating patterns was consistently associated with lower risk of total and cause-specific mortality (Shan et al., 2023)

Nutrition is about synergy - how all the nutrients work together to fuel your body and mind. Just like when you service the car the mechanic checks and takes care of the engine, tires, lights, brakes, drive system and steering we need to think about all of the nutrients.

This is why we created Whole Supp not as a protein shake but as a meal shake that includes a perfectly balanced macro mix of protein, carbs and healthy fats. Though there may be reason to limit the amount we consume as part of our overall diet, it’s easy to underestimate the importance and role of carbohydrates and fats as essential nutrients.

The Role of Carbohydrates

Carbohydrates often get a bad rep, but they are the primary energy source for your body, especially during workouts. They provide the fuel your muscles need for high-intensity activities and help replenish glycogen stores post-exercise. (Check out our blog on carbohydrates pre and post exercise here) Without adequate carbohydrates, you may experience low energy levels, poor recovery, and a decrease in performance during exercise >60 minutes in duration.

For those looking to build muscle, carbs are also important. A study in trained individuals showed that carbohydrate intake may improve responsiveness for gains in lean soft tissue and arm curl strength (Ribeiro et al., 2023)

We include oats as a complex carbs in Whole Supp. Complex carbohydrates are a source of dietary fibre, a government review on carbohydrates show that a diet rich in dietary fibre is associated with a lower incidence of cardiovascular diseases, coronary events, type 2 diabetes mellitus and colo-rectal cancer (SACN, 2015). Examples of complex carbs include, brown bread, rice and pasta, potatoes, beans, corn, peas and lentils.

The importance of healthy fats

Fats have long since been deemed the enemy in the diet wars, however, they are another essential macronutrient that should not be overlooked. While we might wish to limit saturated fats like those you get from meat and butter, healthy fats support hormone production, which play a key role in muscle growth and overall health. They also provide long-lasting energy, aid in the absorption of fat-soluble vitamins (A, D, E, and K) and are a source of Omega-3’s for brain and heart health.

Incorporating sources of healthy fats such as avocados, nuts, seeds, and fatty fish (at least once a week) can help round out your diet and provide the essential fatty acids your body needs.

We include these healthy fats in Whole Supp: Flaxseed oil, coconut oil, MCT oil and sunflower oil to provide an optimal ratio of Omega-3: Omega-6: Omega-9.

Micronutrients and why they matter

Micronutrients, including vitamins and minerals, are often overshadowed by macronutrients like protein, carbs, and fats. However, they play critical roles in processes such as energy production, immune function, and muscle contraction. Our blog on Micro vs. Macro Nutrients explores this further.

For instance, calcium and magnesium are essential for muscle function, whilst vitamin D with the help of calcium supports bone health and immunity. Iron is responsible for ensuring our red blood cells have sufficient haemoglobin to transport oxygen around our body, a deficiency can lead to fatigue you cannot sleep your way out of.

Neglecting micronutrients can lead to deficiencies that impact your overall well-being. Eating a variety of colourful fruits and vegetables (5-7 a day), along with whole grains and lean proteins, can help ensure you’re getting a wide range of essential micronutrients.

Whole Supp contains not only multiple fruits and vegetables but also 30 essential vitamins and minerals.

How to create a balanced diet to achieve muscle growth

To build muscle and support overall health, it’s important to adopt a balanced approach to nutrition. Here are some tips for creating a well-rounded diet:

Consider a superfood meal shake if you are short on time: Whole Supp

Balance macronutrients: Aim for a mix of protein, carbohydrates, and healthy fats. A common starting point for muscle growth is 40% carbs, 30% protein, and 30% fats, but individual needs may vary. (Whole Supp is 40% carbs, 31% protein and 29% fat).

How much protein: For people involved in a general fitness program or simply interested in optimizing their health, evidence indicates optimal protein intakes in the range of 1.2–2.0 g/kg/day should be considered (Kerksick et al., 2018). A large analysis of existing scientific research concluded that a daily protein intake of 1.6 g/kg/day may be an ideal place to start (Morton et al., 2018). For an individual weighing 70 kg this would equate to 112g of protein per day. One serving of Whole Supp provides over 25% of this need.

Focus on nutrient-dense foods like lean meats, whole grains, fruits, vegetables, and healthy fats.

Stay hydrated: Water is essential for digestion, nutrient absorption, and muscle function.

Plan pre- and post-workout nutrition: Include carbs and protein before and after workouts to fuel performance and enhance recovery.

Don’t forget micronutrients: Incorporate a variety of fruits, vegetables, nuts, and seeds to cover your vitamin and mineral needs.

While protein is undoubtedly a cornerstone of any health and fitness focused diet, it’s far from the only nutrient that matters. Carbohydrates provide energy, healthy fats support hormone production, and micronutrients ensure your body functions at its best.

By focusing on a balanced approach to nutrition, you’ll not only achieve your muscle building goals but also support your overall health and well-being. Remember, it’s not about one nutrient, it’s about how all the pieces fit together to create a healthy, sustainable diet.

Check out our blog on Protein shakes Vs Superfood meal shakes

References

Carbone, J. W., Phillips, S. M., Weaver, C. M., Hughes, J. M., & Pasiakos, S. M. (2025). Exploring Opportunities to Better Characterize the Effects of Dietary Protein on Health across the Lifespan. Advances in Nutrition, 16(1), 100347. 10.1016/j.advnut.2024.100347

Kerksick, C. M., Wilborn, C. D., Roberts, M. D., Smith-Ryan, A., Kleiner, S. M., Jäger, R., Collins, R., Cooke, M., Davis, J. N., Galvan, E., Greenwood, M., Lowery, L. M., Wildman, R., Antonio, J., & Kreider, R. B. (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38. 10.1186/s12970-018-0242-y

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. 10.1136/bjsports-2017-097608

Ribeiro, A. S., Quintilhano, K., Kassiano, W., Nunes, J. P., Avelar, A., Trindade, M. C. C., Aguiar, A. F., Schoenfeld, B. J., & Cyrino, E. S. (2023). The Effects of Carbohydrate Intake on Body Composition and Muscular Strength in Trained Men Undergoing a Progressive Resistance Training. International Journal of Exercise Science, 16(2), 267–280. 10.70252/YMUX1745

SACN. (2015). Carbohydrates and Health. https://assets.publishing.service.gov.uk/media/5a7f7cc3ed915d74e622ac2a/SACN_Carbohydrates_and_Health.pdf

Shan, Z., Wang, F., Li, Y., Baden, M. Y., Bhupathiraju, S. N., Wang, D. D., Sun, Q., Rexrode, K. M., Rimm, E. B., Qi, L., Tabung, F. K., Giovannucci, E. L., Willett, W. C., Manson, J. E., Qi, Q., & Hu, F. B. (2023). Healthy Eating Patterns and Risk of Total and Cause-Specific Mortality. JAMA Internal Medicine, 183(2), 142–153. 10.1001/jamainternmed.2022.6117