Protein has become a buzzword in nutrition, with countless products promoting their protein content. But what do you really need to know about your daily protein intake? Here’s a breakdown.
Understanding Protein
Proteins are essential ‘building blocks of life’. They consist of amino acids, some of which your body can’t produce, necessitating their intake through food. Animal protein usually contains all nine essential amino acids. For vegetarians, complete proteins are scarce, but options like soy, quinoa, and Quorn can provide them.
Daily Protein Needs
In the UK, adults require approximately 0.75 grams of protein per kilogram of body weight daily. For instance, a 75kg adult needs about 56g of protein. The British Heart Foundation recommends that your protein portion should roughly fit in the palm of your hand for each meal.
For those over 65, the requirement increases to 1-1.2g per kg of bodyweight, meaning a 75kg person should aim for 75-90g daily. Increased protein is vital in combating muscle loss and preserving bone mass, especially in women post-menopause.
Strategies for Meeting Your Protein Goals
Achieving your protein target can be challenging. Wellness expert Liz Earle notes she often falls short, making shakes with protein powder and Greek yogurt to boost intake. Cottage cheese is another high-protein option, providing 11-12g of protein per 100g.
Eating two meals a day can complicate this, as Liz aims for about 45g of protein per meal.
Meal Ideas to Boost Protein Intake
-
40g Breakfast:
- 300g Greek yogurt
- Some walnuts
- Scoop of protein powder (like Optimum Nutrition Gold Standard Whey, 24g of protein per serving)
-
42g Brunch/Lunch:
- 3 large eggs
- 100g smoked salmon
- Avocado salad with pumpkin seeds
-
50g Supper:
- Skinless chicken breast (~50g protein)
- Cod fillet (~30g protein) with sides of your choice
Conclusion
Getting enough protein can be simple with the right food choices and portion sizes. Integrating protein-rich foods into your meals will help meet daily requirements, supporting your overall health, especially as you age.
