Why Protein is so Important

A conversation I have been having a lot recently is about protein — what it is and why it is so essential. By protein, I am talking about meat, fish, shellfish, eggs, dairy, nuts, seeds and pulses. There is also a small amount of protein in vegetables, but the main sources are those listed above. We all need to include protein in every meal.

Protein is essential for maintaining and building muscle, helping us recover from injuries, maintaining bone density, boosting the immune system and supporting the production of enzymes, hormones and other compounds that keep the body functioning optimally, including energy production and cognitive health.

Protein isn't just for bodybuilders or the younger generation, it's crucial for everyone, especially as we hit midlife and beyond. The reality is that protein plays an essential role in keeping our bodies strong, healthy, and resilient as we age.

Dr Stacey Sims, a leading researcher on female health and ageing, emphasises that our protein needs actually increase as we get older. Adequate protein supports muscle mass, bone density, and immune function,all vital for maintaining an active and independent life.

Protein is also essential for building muscle. When we train, whether lifting weights, doing yoga, or even regular walking, our muscles undergo microscopic damage. Protein helps repair this damage, allowing muscles to grow stronger and more resilient. Without adequate protein, our muscles struggle to recover effectively, meaning they won't get stronger or more toned, and we may also experience increased muscle soreness and slower recovery times.

This process isn't just relevant to those lifting heavy weights; it's vital for anyone who engages in regular physical activity.

Having protein shortly after exercise helps enhance this repair and growth process. This is when I often use options like protein shakes or protein yoghurts, to ensure we really do get enough protein especially post-workout. However, these products should never replace meals; rather, they should be used to supplement your protein intake if you're struggling to get enough through your regular meals.

But how much protein do we really need?

Ideally, aiming for 20 to 50 grams of protein at every meal helps maintain muscle health and satiety. This isn't about restrictive diets or protein shakes, it's about incorporating wholesome, protein-rich foods into our regular meals.

Consider these simple and nourishing protein sources:

• Eggs: Versatile and nutrient-dense; two large eggs provide about 12 grams of protein.

• Fish: A salmon fillet (around 150g) gives approximately 30 grams of protein, alongside beneficial omega-3 fats.

• Meat: A moderate portion of chicken, beef, or pork (around 150g cooked) typically offers around 30 to 40 grams of protein.

• Dairy: Greek yoghurt (200g) has about 20 grams, and cottage cheese (200g) delivers around 25 grams of protein.

• Nuts and Seeds: A handful of almonds (30g) gives about 6 grams of protein and healthy fats, but becareful as nuts can be very calorific and it is very easy to suddenly consume several hundred calories in a handful !

• Pulses: Lentils and beans are a great option for both vegans but everyone, . Half a cup of cooked lentils contains around 9 grams of protein, and can be a great way to add protein either bythemselves or combined with another protein source to increase the overall meal amount.

  
  

Vegetarians and vegans may find it more challenging to get adequate protein, as plant-based sources generally contain less protein per serving than animal products. It’s essential for those following plant-based diets to carefully plan meals and prioritise protein-rich options, combining foods such as legumes, grains, nuts, and seeds throughout the day to ensure they reach their protein goals.

Building meals around these protein-rich foods isn't complicated. Think eggs with spinach or high-protein Greek yoghurt with berries and seeds for breakfast, a chickpea and chicken salad for lunch, or grilled fish with lentils for dinner. For snacks, consider options like greek yoghurt with fruit, boiled eggs, peanut butter & apple, hummus & carrots, or a small handful of mixed nuts. Keep it varied and enjoyable rather than restrictive.

Remember, prioritising protein at each meal isn't a fitness fad, it's essential nutrition for life, helping you stay strong, energetic, and healthy as you age.