"This is how our protein needs change as we age.
There's a lot of hype around protein lately. And there's no denying it's essential for good health: it gives us energy, supports our organs and immune system, carries oxygen around our body, keeps our bones strong and helps us build and repair muscle.
But how much do we really need – and how do our needs change? British Dietetics Association (BDA) spokesperson and dietitian Dr Linia Patel, gives some guidance.
How much protein do adults actually need?
The right amount of protein for each of us depends on lots of things, like the activities we've done that day, our body composition, our current state of health and our health goals. But there are some general guidelines.
"In the UK, the amount of protein frequently recommended for adults to consume each day is 0.75g per kg of a person's weight," says Patel.
As an example, if you weigh 60kg you'd aim for 45g of protein a day.
But research suggests those figures should potentially be higher for adults, as they're based on avoiding deficiency as opposed to thriving.
"There are newer methodologies to estimate protein needs that have come into play, focusing on improving health – not just on avoiding poor health," she says. "These predict the intake for adults should actually be 1–1.2g."
It's a good idea to start off at the low end and see how your body responds. It's all about personalisation.
Signs you're not getting enough protein
If you want to know for sure you're getting the right amount of protein, you're going to have to see a dietitian for some analysis.
That said, there are some signs you're not getting enough:
- Feeling hungry even after you've eaten: Protein makes you feel fuller for longer and helps to regulate blood sugar levels.
- Weakened bones: You might think that bone health is all about calcium, but 50% of your bones are actually made of protein. Not eating enough can lead to more fractures.
- Dull looking skin and brittle hair and nails: The amino acids found in protein help keep these body parts in good condition.
When we're young, our bodies are efficient at taking what they need from the protein in our food. So, as long as you're eating a balanced diet and don't have any underlying conditions, there's no cause for concern.
But as we get older, we need to be more aware of our intake, says Patel. That's for a few reasons.
Firstly, we get less efficient at assimilating and absorbing protein as we get older.
Also, it might be that eating protein seems less appealing – a steak, for instance, might seem harder to digest than it used to, meaning we eat it less.
But, if anything, protein becomes even more important as we age, because of a process we all go through called sarcopenia – the loss of muscle mass.
When should we start increasing our protein intake?
"Sarcopenia happens to men and women, but it's exacerbated in women because we have a dramatic shift of oestrogen from the age of 40," says Patel."Men experience it from their late 40s and early 50s, but it will be more of a steady process.
"Because muscle is made from protein, you have two ways of preserving it: eating enough protein and doing weight-based resistance exercise to stimulate the muscle."
So, women in their 40s need to be more focused on their protein intake to maintain muscle and minimise the increasing wear and tear.
"Also, at this age, your body shape often changes. Weight is more likely to accumulate around the middle rather than around the hips, so it's even more important you get on top of your appetite control and your blood sugar regulation. Protein will help you do this."
There's no one-size-fits all answer here. It's about reaching those minimum amounts and then adding to it until you're feeling in good shape, says Patel.
Evidence suggests that aiming for a minimum of 1g per kg of weight is a good starting point for people as they age.
This might seem easy, but studies have found older people are struggling to reach even the lower goal of 0.75g.
There is such a thing as too much protein, though.
"The guidelines state you shouldn't go beyond 2g per kg of weight a day," explains Patel.
It could put your kidneys under too much pressure to expel the unused protein.
"Sometimes the message gets lost and everybody's just focusing on protein and then forgetting the other macronutrients – but they all work together," says Patel.
"For instance, did you know that to optimise protein intake you also need to make sure you're eating enough carbohydrates to get the right hormonal environment for you to lay that protein down?"
Easy ways to add more protein to your meals
Protein is formed of amino acids. There are nine essential amino acids that we need to include in our diets because our body can't make them.
These are found in meat, poultry, fish, dairy and eggs as well as soy, hemp and quinoa."
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Articles within this blog (and any comments) are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.
All the best Jan
