Consistency fuels success, and this principle applies as much to nutrition as it does to leadership. Protein plays a critical role in maintaining energy, stabilising blood sugar, preserving muscle mass, and regulating appetite. For high-performing executives, entrepreneurs, and leaders, understanding and optimising protein intake can enhance mental acuity, physical stamina, and overall performance. While meeting daily protein needs is essential, there are specific periods when adjusting and increasing your intake can provide a significant edge.
In Australia, the Nutrient Reference Values recommend 0.84g of protein per kilogram of body weight per day for men and0.75g for women. However, recent research highlights the benefits of consuming 1.8 to 2.3g per kilogram for goals such as healthy ageing, weight management, and optimising performance. For a 70kg individual, this translates to 126–161g of protein daily, divided into four to five meals. For example, this could include two eggs on wholegrain toast with avocado for breakfast, a fruit and milk smoothie for a snack, chicken stir fry with brown rice and greens for lunch, and grilled salmon with baked vegetables for dinner.
Protein needs also vary during different life stages or when pursuing specific goals. For those increasing physical activity, higher protein intake supports muscle repair and recovery, aiding muscle protein synthesis (MPS) after exercise. Research shows that evenly distributing protein intake across meals, consuming 20–40g at each, maximises MPS and helps maintain strength during periods of energy deficit.
Ageing also necessitates a focus on protein. As we grow older, the body becomes less responsive to smaller doses of amino acids, leading to muscle mass loss and strength decline, a condition known as sarcopenia. Studies link higher protein intake with reduced risks of cognitive decline, improved memory, and increased overall resilience, making it an essential nutrient for maintaining competitive edge and mental sharpness.
For women in perimenopause or menopause, increasing protein is particularly important. Declining oestrogen levels can reduce muscle mass and bone strength, but research suggests that higher protein consumption can counteract these effects. It also helps regulate appetite and body composition, supporting overall performance during this transitional phase.
To optimise protein intake, start your day with a high-protein meal to support appetite control and energy stability. Research shows that distributing protein evenly across meals is beneficial for muscle recovery and performance. Practical examples of 20–40g protein portions include a small tub of yoghurt, three eggs, one chicken breast, or 160g of tofu. Avoid skipping meals or relying on canapés at events, as this can lead to inadequate protein intake and overeating later in the day. For plant-based diets, combining complementary proteins such as legumes and grains ensures you achieve the fullamino acid profile, with options like lentils and rice or hummus with wholegrain crackers.
Understanding your protein requirements and adjusting your intake during key periods can drive mental clarity, physical endurance, and long-term resilience. By adapting your nutrition to align with your professional goals, you’ll be better equipped to meet the demands of leadership with strength and focus.
