The Importance of Protein for Muscle Health

Recent research suggests YES.

Why Protein Matters

As we age, our bodies naturally start losing muscle. This loss is likely due to hormonal changes, decreased physical activity, and a reduced ability to synthesize protein from our diet. Additionally, there are fewer nerve connections in our muscles as we get older (1).

Muscles require the protein we consume to build and maintain their strength. Therefore, increasing protein intake can help reduce muscle loss. It's important to note that we are discussing preventing muscle loss, not necessarily building new muscle.

What’s So Important About Muscle?

Muscles are the foundation of movement and energy. More muscle means higher energy consumption, which can aid in weight loss or help maintain body weight. Increased muscle mass also contributes to better bone density, cognitive function, immunity, blood sugar stabilization, and mood balance (2).

How Much Protein Do You Need?

The debate around protein intake continues. Current guidelines recommend 0.8g of protein per kilogram of body weight per day. For someone consuming 2,000 calories, this translates to 200-700 calories from protein, or 50-175 grams (3). However, recent studies suggest that a more effective approach is to aim for at least 1.6g of protein per kilogram of body weight. For an average 80kg person, this would mean consuming about 128g of protein daily. Keep in mind that this isn’t just one large steak; it’s the protein content after accounting for other nutrients like glucose and fibre.

Here’s a breakdown of what that looks like for an 80kg person:

Meal	Food Item	Approximate Serving Size	Protein (g)
Breakfast	Greek Yogurt with berries and nuts	1 cup (200g) Greek Yogurt + 30g almonds	approx 24g
Lunch	Chicken salad sandwich	3 oz (85g) cooked chicken breast + 2 slices whole wheat bread	approx 34g
Dinner	Salmon fillet with lentils and vegetables	3.5 oz (100g) cooked salmon + 1 cup cooked lentils	approx 43g
Snacks	Protein shake, hard-boiled eggs, or cottage cheese	1 scoop whey protein powder (mixed) + 1 large egg + 1/4 cup cottage cheese	approx 20g + 6g + 6g = 32g
Total			approx 133g

While that may seem like a lot of protein to consume, remember to eat protein with every meal. This approach makes it easier to meet your protein goals and helps you feel fuller for longer. Additionally, try to source your protein from a variety of foods, including plant-based options (4).

Is Too Much Protein Bad for You?

You may have heard that consuming too much protein can be harmful. The only evidence I found suggests that high protein intake is not recommended for those with chronic kidney disease who are on dialysis (4). Like many health topics, information can be misinterpreted to create a sensational story. Some studies indicate that excess protein is simply excreted from our bodies, resulting in "expensive urine." However, based on the chart above, you would need to consume a significant amount of protein for it to be a concern.

How Much Protein is in Common Foods?

For detailed information on protein content in foods, I recommend the British Nutrition Foundation. Their tables are clear and easy to follow. There are many good resources available online, so just ensure they are up to date.

Closing Thoughts

Protein is just one of the essential macronutrients in our diet. It's crucial to maintain a balanced diet overall. Discover what works best for you and what makes you feel good. Introduce changes gradually, and remember to enjoy the process! If you don't enjoy your meals, it will be challenging to maintain healthy habits.

• Focus on consuming healthier sources (unprocessed cereals and animal products).

• Reduce your intake of ultra-processed foods.

• Spread your protein intake throughout the day with smaller, more frequent meals.