The Importance of Protein

A healthy diet is vital to healthy aging. Adequate protein intake can counteract some of the physiological changes that occur, such as muscle loss, inflammation, and sickness. As we get older, our metabolism begins to slow and prioritizing protein becomes increasingly important.

What is Protein

Protein is a building block of all cells in the body. The protein that we eat is a long string of amino acids that are made available through digestion. These are then used for muscle building and repair, immune response, and as neurotransmitters. Inadequate protein intake can lead to loss of muscle, weakened immune response, and low energy.

Proteins are made up of 20 different amino acids. Nine of these are considered essential because the body cannot make them. Thus, protein foods are broken up into two categories; complete and incomplete proteins.

Complete Proteins

Complete proteins contain all 9 essential amino acids. These are predominately animal products and soy. Sources of complete protein include;

• Meat - beef, pork, lamb

• Poultry - chicken, and turkey

• Seafood - fish, shellfish

• Eggs

• Dairy foods - milk, yogurt, and cheese

• Soy products - soy milk, tofu, tempeh, and edamame.

By consuming these foods daily, your body will get each of the essential amino acids to use within the body.

Incomplete Proteins

Incomplete proteins contain some of the amino acids in differing amounts. If you follow a vegetarian or vegan diet, it is important to include a range of these foods daily to get the right balance. These are found in:

• Legumes - chickpeas, lentils, beans and peas

• Nuts - almonds, walnuts, cashews, Brazil nuts, etc

• Seeds - sunflower seeds, pumpkin seeds, chia seeds, flaxseeds

How much protein do we need?

Evidence shows that as we age, our need for protein increases. Factors that increase protein requirements include regular exercise, inflammation, sickness, muscle damage and injury. Women over the age of 60 are statistically less likely to meet their protein intake daily compared to men. This trend continues to decline later in life.

The recommended protein intake for the average adult is 10-35% of caloric intake. For a 2000-calorie diet, this equates to 50-175g of protein per day, which is a massive range! When we take into consideration the aging process, people over the age of 50 should be aiming for the higher end of this range. A general rule of thumb is to eat 1g of protein per pound of bodyweight. For example, if someone weighs 150 lbs, they should eat 150g of protein daily!

Benefits of Protein

There are many benefits of a protein-rich diet. Not only does it support healthy muscles, bones, and immunity, it also plays a vital role in satiety and weight management.

Protein-rich meals provide a greater feeling of fullness after a meal as the satiety hormone levels are higher. You may have noticed if you have a meal that contains mostly carbohydrates (eg. pasta) that within only a few hours you are hungry again. Compare this to a meal that includes protein. You are more likely to be satiated for longer and thus may limit the need for snacks.

A balanced meal that contains all three macronutrients; protein, carbohydrate and fat, has the best outcomes for blood glucose management. The inclusion of protein and fats in a meal slows down digestion which then slows down the rate that sugars move into the blood. This is a positive for people with difficulties managing their blood sugar.

A Balanced High Protein Diet

Building a balanced and healthy diet doesn’t have to be complicated. For most people, some simple switches or inclusions at meals are all it takes to get the balance right. Building your meal around a main protein source is key to ensuring you are getting enough.

Here are some ideas for high-protein meals to get the most out of your meal planning.

Breakfast

• 3 egg omelette with mushrooms and spinach on whole-wheat toast (~22g protein)

• Berry smoothie - 1 cup of milk, 1 cup of berries, 1 scoop of protein powder (~30g protein)

• Avocado and hummus toast (~10g protein)

• Muesli with yogurt, fruit, and 1/4 cup of nuts (~10g protein)

Lunch

• Chicken and brown rice salad - 150g chicken breast with 1.5cups of salad vegetables, 1/2 cup of brown rice, and 1 tablespoon of olive oil dressing. (50g protein)

• Egg and lettuce sandwich (~12g protein)

• Tuna, cheese, and avocado on whole-wheat toast (~35g protein)

• Chickpea salad - 1 cup tinned chickpeas drained, 1.5 cups of salad vegetables, 2 tablespoons of seeds, and 1 tablespoon of vinegar-based dressing (~18g protein)

Dinner

• Baked Salmon with quinoa and vegetables - 150g salmon with 1 cup of cooked quinoa and 1.5 cups of cooked vegetables (~40g protein)

• 150g Steak with 1 cup cooked vegetables and 1 jacket potato (~40g protein)

• Chicken and lentil curry with brown rice (~20g protein)

• Spaghetti Bolognese with whole-wheat pasta and cheese (~20g protein)

Snacks

• Small tub of yoghurt and a handful of nuts (~12g protein)

• 1/3 cup hummus with vegetable sticks and crackers (~7g protein)

• Piece of fruit, 1/4 cup of nuts and 40g of cheese (~15g protein)

• Peanut butter on whole-grain crisps bread (~10g protein)

What about Protein Shakes?

Protein shakes can help boost a low protein diet to meet protein requirements. Protein powders usually have between 20-30g of protein in one serving, are very low calorie, and can be tasty! They can also be a very convenient option if time is limited. Finding the right protein powder is going to depend primarily on your flavor preference, but do look for one with simple, single ingredients and very few filler ingredients.

Protein shakes may not be necessary for everyone. This is especially true if you can meet your protein needs through food alone. A balanced diet that meets protein needs will have major benefits to a long and healthy life.