Imagine feeling stronger and more energetic – Protein could be the answer
What is Protein?
Protein is one of the three main macronutrients that makes up the food we eat. The other two being fat and carbohydrate. Protein is made up of amino acids which are the building blocks for most ‘stuff’ in our bodies. Protein is always getting used, recycled and sometimes excreted. Unlike fat we don’t store a lot of amino acids in our bodies, so we do have to replenish protein by eating it.
Why Protein?
Protein has many crucial jobs:
Protein helps make many hormones. This includes hormones that manage appetite, balance blood sugar, and support feeling happy and relaxed.
Protein supports the immune system. Without enough protein, we easily become sick and frail, and recover slower.
Protein improves body composition. It helps to shed fat, gain or maintain muscle mass, and stay lean.
Protein is physically satisfying. You'll feel fuller, longer. This is important if you're trying to eat less in order to lose fat. Eating more protein means feeling more satisfied with meals, and less hungry between meals.
Protein helps build and repair almost every tissue in the body — muscles, connective tissues (such as tendons and ligaments), and bones. This is especially important as we age for our strength and mobility.
In other words, more protein means better recovery, more muscle, less fat, and a stronger, healthier body.
No matter what your goals are, having a solid protein intake is one of the most important practices you can do for your overall health, fitness, and performance.
How much Protein should we have?
The amount required depends on each individual and takes into consideration age, weight, activity level and many other things. However, the general Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for adults. This amount is basically to prevent deficiency. For those who are exercising at a higher intensity and frequency a higher intake may be recommended. Also, research suggests that older adults (over 65) may benefit from a higher intake, as our bone density and muscle mass decreases. The typical suggestion for older adults is around 1.0 to 1.2 grams of protein per kilogram of body weight per day. As an example, an older adult weighing 70 kilograms might aim for 70 to 84 grams per day.
Now, this then can get complicated because this is pure protein and most sources of protein contain other nutrients such as water, fat and sometimes carbohydrates. For instance:
· A cooked chicken breast has about 31 grams of protein per 100 grams. So, to get 70 grams of protein from chicken an older adult would have to consume 225 grams during the day.
· The protein content in fish varies according to the type of fish but fish roughly provides about 20-25 grams of protein per 100 grams.
· One large egg has about 6 grams of protein.
If you are keen to review how much pure protein you are eating, it can be time consuming. I would suggest using an app such as MyFitnessPal or Chronometer or speaking to a Nutritionist or Dietician to advise you on how much is recommended for you. Remember the amount you need depends on many factors.
Just a quick note. Food protein sources that also contain carbohydrates are legumes (beans, lentils, chickpeas), some dairy products (like milk and yoghurt) wholegrains such as Quinoa and many nuts and seeds. Vegetables are carbohydrates but some are also protein-rich such as green peas, spinach, broccoli, kale, mushrooms and, relevant to this time of year, brussels sprouts.
Animal-based proteins also contain fat, as do nuts and seeds, nut butters, and soy products like tofu and tempeh.
**Remember, individual needs can vary widely based on overall health, activity levels, and specific health conditions. It's a good idea for older adults to consult with a healthcare provider or a nutritionist to get personalised dietary advice. This is especially important if there are any existing health concerns or dietary restrictions. Please note that having too much protein may be detrimental to those with kidney disease. Always get medical advice.
It is also important to consider the distribution of protein intake throughout the day. Eating protein at each meal can be more effective in promoting muscle protein synthesis, a key factor in maintaining muscle health as we age.
As the saying goes, “variety is the spice of life”. It is good to get your protein from different sources, because each protein source also has other nutrients that can benefit your health. Mix it up a little, make sure to get some protein from a variety of sources, not just animal based.
On a side note: One excellent reason to have a variety of protein sources is for environmental sustainability. Having a variety of foods reduces the environmental impact of your diet.
We now know that eating protein is important to our health and wellbeing and we also know how much is recommended per day. We also know that working out precise numbers could be difficult and time-consuming. So, let’s keep it simple, as a general guideline it is recommended that:
For most men to have about 2 palm-sized portion of protein at each meal. Assuming three meals a day this would be 6 palm-sized portions per day.
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For most women to have about 1 palm-sized portion of protein at each meal. Assuming three meals a day this would be 3 palm-sized portions per day.
Remember these are general guidelines and individual needs can vary. I repeat, if you have any health conditions, especially kidney related, please check with your health professional before increasing your intake.
Below is a sample list of protein sources from Precision Nutrition.
Want to know the recommended number of palm-size portions for your own daily needs? Please reach out to me and I'll give you a free insight into your optimal daily protein intake. Find out how many palm-sized portions you should have each day to meet your goals. Connect now and take the first step towards a healthier lifestyle!"
If you have any questions, as always please contact me.
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