I’ve always been quite a consistent eater during the day, with an egg for breakfast and dinners always including a good dose of protein.
So I assumed my protein game was strong, until I recently discovered two interesting protein facts:
- We need 1.0–1.2 g of protein per kg of body weight daily, and even more if we are very active or doing strength training.
- As we age we need more protein as muscle starts declining naturally.
Let me break down Point 1 above. I weight about 72kg, so ideally I need at least 90g to 100g protein a day.
A single boiled egg contains about 5g protein. A chicken breast has about 40g protein.
One can start seeing how easy it is to fall short on an average day.
Its also important to spread your protein throughout the day rather than eating most of it only at dinner.
High-quality protein sources include eggs, dairy, fish, chicken, lean meat, legumes, soy, nuts and seeds.
The role of resistance exercise - protein works best when combined with activities such as weight training, resistance bands or body-weight exercises.
Pro-tips:
- Buy a good quality protein or whey powder and add a spoon to a shake or drink.
- Keep come cottage cheese or yoghurt on hand to gain some protein plus points.
- Alternatively, stock up on some of our high-protein bars which contain about 20g protein.
Remember: preserving muscle is about much more than appearance - it's essential for strength, balance, metabolism, bone health and independence.
We often think of protein as something only athletes need. In reality, it may be one of the most important nutrients for anyone who wants to stay strong, active and independent as they age.