Do you think you're eating enough protein?
According to UK data, you are probably hitting the UK guidelines, but are you're eating enough to support healthy ageing?
The average woman in the UK is eating around 60 grams of protein per day. With the average body weight of a woman in the UK being 73kg, that equates to around 0.82g of protein per kilogram of body weight per day.
The UK government recommendations are 0.75g per kilogram of body weight per day. So, it can look like we're all getting enough.
However, the UK recommendation is designed to prevent deficiency, not necessarily to support optimal health as we age. In fact, data from the UK National Diet and Nutrition Survey suggests that while average protein intake appears adequate, many women are still unlikely to achieve the higher intakes associated with healthy ageing and maintaining muscle mass.
If we look at other guidelines, such as those from ESPEN (the European Society for Clinical Nutrition and Metabolism), their recommendation for older adults is to consume between 1.0 and 1.2g of protein per kilogram of body weight per day, increasing further in cases of chronic or acute illnesses.
One reason for this higher recommendation is that our muscles become less responsive to protein as we age, a phenomenon known as anabolic resistance. This means we need slightly more protein to achieve the same muscle-building effect that we would have experienced when we were younger. This is one of the reasons why paying attention to both the amount of protein we eat and how we distribute it throughout the day becomes increasingly important as we move through midlife and beyond.
But Why Is This Important?
As we get older, we begin to lose muscle mass. This age-related decline starts in our 30s and accelerates over time.
There are things we can do to help prevent this, including eating an adequate amount of protein and undertaking resistance exercise to help build and maintain muscle.
As our muscle mass declines, we become more likely to fall, lose strength and function, and may find it harder to look after ourselves independently as we age.
This age-related muscle loss is called sarcopenia, but it is not inevitable. We can address it by consuming adequate protein and engaging in resistance-type exercise.
Maintaining muscle is about much more than appearance. It helps us carry shopping, climb stairs, get up from the floor, travel independently, and continue doing the things we enjoy as we get older.
This is important for everyone as they age, but particularly for women, because women are also at a higher risk of osteoporosis, often referred to as brittle bones.
The decline in oestrogen that occurs during menopause can accelerate the loss of both muscle and bone mass. This makes adequate protein intake and regular resistance exercise even more important during midlife and beyond.
You may be surprised to learn that one of the main components of bone is protein. We need protein to build the structure that calcium binds to, helping to keep our bones strong.
The resistance training that helps build muscle can also help strengthen our bones. So really, we're getting a two-for-one benefit.
Looking After Your Muscles and Bones
As we move through mid-life and beyond, staying active becomes increasingly important for maintaining our muscle mass, bone strength and independence.
UK physical activity guidelines recommend aiming for at least 150 minutes (2½ hours) of moderate-intensity aerobic activity each week, building up gradually from your current level if you are an older person. If you are already regularly active, similar benefits can be achieved through 75 minutes of vigorous-intensity activity, or a combination of moderate and vigorous activity.
It's also recommended that we include activities that improve or maintain muscle strength, balance and flexibility on at least two days each week. These can be incorporated into your usual exercise routine or completed as separate sessions.
Weight-bearing activities that create an impact through the body, such as brisk walking, dancing, stair climbing or racket sports, can also help to maintain bone health.
When combined with adequate protein intake, these types of activities can help support muscle mass, bone strength, balance, mobility and independence, helping us to continue doing the things we enjoy for longer.
What Does This Mean in Practice?
Do we need to start working out all of these calculations?
You can, if you want to, but what we know is that aiming for around 25–30g of protein per meal is a practical target for many women, particularly in midlife and beyond.
It's also important that we spread our protein intake throughout the day, because that isn't typically what most of us do.
For many people, breakfast tends to be lower in protein, lunch a little higher, and the evening meal often contains the largest amount of protein.
However, distributing protein more evenly throughout the day allows our bodies to use it more effectively and helps keep muscle protein synthesis elevated.
Starting the day with a protein-rich breakfast may also help with appetite management.
There is emerging evidence that people who regularly eat breakfast tend to have lower rates of overweight and obesity. In addition, a protein-rich breakfast slows digestion, helping us feel fuller for longer and making it easier to make healthful food choices later in the day.
This is a great example of adding something in, rather than focusing on restriction.
What Does 25–30g of Protein Look Like?
Many people are surprised by what 25–30g of protein actually looks like on a plate. Here are some examples:
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4-5 eggs
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Around 120g of chicken or salmon
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A tin of tuna with salad and wholegrain bread
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200g of Greek yoghurt topped with nuts and seeds
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1 cup of edamame beans
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2 cups of black beans
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1.5 cups of tofu
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210g cottage cheese
Remember, these are just examples. There are many different ways to include protein in your meals.
So What Do You Need to Do About It?
The first step is simply being aware.
You don't need to overhaul everything at once. Start with one small change and build from there.
For most people, breakfast is a great place to begin, as it tends to be the meal with the lowest protein content.
You could simply add eggs or Greek yoghurt to your breakfast to increase the protein content and help support your muscle and bone health for the future.
Small, simple steps, when done consistently, can give massive health benefits. Increasing the protein content of your breakfast is one of the simplest places to start.
Tomorrow morning, take a look at your breakfast and ask yourself:
Where is the protein?
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