Protein is an essential nutrient for optimal health, pivotal not just during periods of growth and ageing but also throughout every life stage.
What is the role of protein?
The importance of protein extends beyond providing the body with sustenance and serves as the building blocks for maintaining and repairing the body’s tissues and muscles. Protein plays a role in supporting bodily processes including hair growth, immune function, enzyme production and hormone regulation.
How much protein do you need?
It is recommended that individuals consume 0.8-1.0 grams of protein per kilogram of body weight each day. As we age, the need for protein increases, with recommendations for ageing adults ranging from 1.2-2.0 grams per kilogram of body weight per day.
Tone up and build lean muscle.
Protein plays a crucial role in toning and building muscle. Adequate protein intake stimulates the repair and rebuilding of muscle fibres to achieve lean muscle development and functional strength.
Signs you need to increase your protein intake
- Constant hunger
- Muscle loss or weakness
- Low energy levels
- Hair, skin and nail issues
Sources of protein
- Nuts and seeds
- Tofu
- Eggs
- Greek yoghurt
- Nut butters
- Meat, poultry and fish
- Legumes
Tips to increase your protein intake
- Don’t skip breakfast! Start the day strong with a high protein meal.
- Focus on including protein within each meal. Prioritise ¼ of your plate to protein.
- Incorporate high protein snacks between meals
Protein Snack Recipes:
