Protein, Muscle and Strength

Protein is an important part of a healthy diet and plays a key role in keeping your muscles strong and healthy.

Your body uses protein to build and repair muscle. This is important because muscle helps control blood sugar levels, which can reduce your risk of type 2 diabetes. Having more muscle can also support weight management, increase energy levels, and improve metabolism.

• Plant-based options like tofu, tempeh, chickpeas, lentils, beans and peas added to salads, soups, stir-fries or pasta dishes
• Nuts and seeds such as almonds, walnuts, chia seeds and pumpkin seeds, or nut butters
• Dairy foods like milk, yoghurt or cheese, or calcium-fortified plant alternatives
• Eggs at breakfast or in meals
• A palm-sized serve of lean meat such as chicken, beef, pork or lamb
• Fish and seafood options such as salmon, tuna or prawns

Protein helps you build strength
Eating enough protein is especially important if you want to build or maintain muscle through exercise.

• Lifting weights
• Using resistance bands
• Using weight machines
• Using your own body weight (like squats, lunges or push-ups)

Strength training can be done at home, in the gym, or outdoors, and isn’t just for bodybuilders! For simple ideas you can try at home, watch our short video below.

Why strength matters for diabetes risk
Muscle is not just for strength and movement — it also plays an important role in blood sugar control.