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Should we be eating more protein?

  • Sonya Horne
  • Nov 10
  • 3 min read

Updated: Nov 12


image showing different types of nutritional protein
image showing different types of nutritional protein

Recent research would suggest YES.


Why?

As we age, our body naturally starts losing muscle. Research demonstrates this is likely attributed to changes in hormones as we age, decreased physical activity that builds muscle (strength training specifically), a decrease in the bodies ability to synthesize protein that we eat and decreased nerve connections in our muscles (1).


Muscles need the protein we eat to build more muscle, so it would appear that eating more protein would aid in reduction of muscle loss. Note that we are talking about NOT losing muscle opposed to building muscle.


What’s so important about muscle?

Muscles are the building blocks of movement and energy. More muscle means more energy consumption (i.e. metabolism which in turn means weight loss or maintenance of body weight). More muscle also means more bone density, cognitive ability, better immunity, stabilisation of blood sugar and mood balance (2).


So what does more mean?

The debate is on with this topic. General guidelines currently advise 0.8g/kg/day. So, if your daily needs are 2,000 calories, that's 200-700 calories from protein or 50-175 grams (3). However more recent research is really questioning this and advising protein intake approaches at least 1.6 g/kg/day. For an average 80kg person that is 128g of protein per day. Thats not 1 x 128g steak by the way, as the actual protein after removing other nurtients (clucose, fibre etc).


Here is a breakdown of what that would look like for a 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

Whilst that looks like quite a lot of protein to consume, I think a key factor to remember is eat protien with every meal. This makes it more manageable to eat the protein but also makes you feel fuller for longer. Also, try and get your protein from a variety of sources including plant based (4).


What about the controversy that too much protein is bad for you?

You've potentially read or heard this comment. The only information I can find is that it is not recommended for people with chronic kidney disease who are on dialysis (4). Like a lot of health info we read, research can be misconstrued from the facts to make a sellable story. There is also information that says too much protein is just excreted from our bodies (expensive urine!). Looking at the chart above though, you'd have to be eating LOT of protein for it to fit into that category.


How much protein is in foods?

For detailed tables I use the British Nutrition Foundation as its is super clear and easy to follow. I'm sure there are loads of good tables on the internet, just check its up to date.


Closing comments:

Protein is only one of the essentail macronutrients in our diet, so remember also to eat a balanced diet. Find out what works for you, and what makes you feel better. Introducue changes slowly and make sure you enjoy them! or it makes it hard to maintain.


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

  • Reduce our intake of ultra-processed foods

  • Spread our intake over the day (have smaller, more frequent meals)





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