PROTEIN OR
FIBRE?
Stop guessing. Concrete facts, real numbers, and the UK/AU guidelines for hitting your daily targets without the fluff.
You're Probably Failing at Both.
In the UK and Australia, less than 10% of adults hit their daily 30g fibre target. Meanwhile, protein intake is heavily skewed towards dinner, leaving muscle protein synthesis under-stimulated for 16 hours a day. We fix that.
Optimal Target
Per kg of bodyweight for active adults looking to build or preserve lean mass.
Per Meal
The minimum threshold required to maximally stimulate muscle protein synthesis.
Feeds per day
Distributing your intake evenly yields 25% better results than one massive meal.
Fibre: The Silent Workhorse
Soluble Gels in Water
Found in oats, beans, and apples. Slows digestion, reduces cholesterol absorption, and feeds beneficial gut bacteria.
- Target: ~10g daily
- Lowers LDL cholesterol
- Stabilises blood glucose
Insoluble Adds Bulk
Found in whole wheat, nuts, and cauliflower. Speeds up transit time and prevents constipation.
- Target: ~20g daily
- Improves bowel regularity
- Increases satiety
The Sweet Spot
You don't have to choose. The highest quality diets source calories from foods rich in both protein and fibre. These are your cheat codes for satiety and body composition.
-
1
Lentils & Legumes 24g protein / 15g fibre per cup (cooked). Unbeatable matrix.
-
2
Edamame 17g protein / 8g fibre per cup. The complete plant protein.
-
3
Chia Seeds 5g protein / 10g fibre per 28g serving. Pure viscous soluble fibre.
The Satiety Matrix
Calculate Your Targets
Stop using generic RDA values. Calculate your precise protein and fibre needs based on your lean body mass and activity levels.
3 Massive Mistakes
1. Backloading Protein
Eating 10g at breakfast, 15g at lunch, and 60g at dinner is inefficient. Muscle protein synthesis peaks at roughly 30-40g per meal. The excess at dinner doesn't make up for the missed opportunities earlier in the day.
2. Ignoring Fibre Variety
Hitting 30g purely from a psyllium husk supplement isn't the same as 30g from diverse plants. You need different fibre types to feed different bacterial strains in the microbiome.
3. The "Dirty Bulk"
Focusing purely on protein and calories while ignoring fibre leads to poor digestion, sluggishness, and negative shifts in blood lipid profiles. Fibre regulates the transit of large caloric intakes.
Top Protein Sources Ranked
| Source (100g) | Protein (g) | Fibre (g) | Calories |
|---|---|---|---|
| Chicken Breast (cooked) | 31g | 0g | 165 |
| Lentils (cooked) | 9g | 8g | 116 |
| Greek Yoghurt (0%) | 10g | 0g | 59 |
| Tempeh | 19g | 9g | 192 |
Data sourced from Food Standards Australia New Zealand (FSANZ).
Essential Guides
The Protein Protocol
Why the 0.8g/kg RDA is meant for mere survival, not optimal health or performance. Read the definitive guide to setting your intake.
Read GuideFibre: The 30g Minimum
The UK government recommends 30g daily. Most adults hit 18g. Here is exactly what happens when you double your intake.
Read GuideVegan Protein Myths
You do not need to combine incomplete proteins at every meal. The science on plant protein bioavailability.
Read GuideThe Anabolic Window
Does it matter if you drink a shake 30 seconds after lifting? The data says no, but total daily intake matters immensely.
Read GuideRapid Fire FAQ
Can you eat too much protein?
In healthy individuals with normal kidney function, very high protein intakes (up to 3.4g/kg) have shown no adverse health effects in controlled trials over a year. However, it may displace other nutrients (like fibre).
Can you eat too much fibre?
Yes. Ramping up fibre intake too quickly without adequate hydration leads to severe bloating, gas, and constipation. Increase intake slowly by 5g a week.
Are protein bars good?
Most are glorified candy bars with added whey. Check the ingredients. If sugar alcohols (like maltitol) are high, expect GI distress.
Is whey isolate better than concentrate?
Isolate removes more lactose and fat, making it slightly higher in protein percentage and better for lactose intolerance. Otherwise, concentrate is perfectly fine.
Confused by the jargon?
View Nutrition Glossary →Built on Peer-Reviewed Data
We don't do fads. Our calculators and guides are based on meta-analyses and official UK/AU dietary guidelines.
- [1] Morton et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation... BJSM.
- [2] Reynolds et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet.
- [3] SACN (2015). Carbohydrates and Health Report. Public Health England.
Why Protein or Fibre?
Because the fitness industry is obsessed with protein, and the medical industry is begging you to eat more fibre. This site bridges the gap for adults in the UK and Australia looking for straightforward, un-sugarcoated nutritional advice.
No supplements to sell. Just concrete facts.
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