According to a national poll, almost half of adults have upped their protein consumption in the past year, and shopping statistics bear out the evidence. At Ocado, interest in cottage cheese has increased by 97 per cent, demand for Greek yoghurt is up by 56 per cent, and searches for tuna, steak and chicken breast are up by between 35 and 43 per cent.
So just how much protein should you be getting, at every age? We asked the experts.
The current daily recommendations for 1-3 year olds is an average of 15g per day (equivalent to an egg, 6g, and a small pot of Greek yoghurt, 9g); rising to 20g for 4-6 year olds (an egg, Greek yoghurt, plus two or three teaspoons of grated cheddar, 2g each); 28g for 7-10 year olds (about half a chicken breast); circa 42g for 11-14-year-olds; for 15-18 year olds, 45g for girls and 55g for boys is needed (equivalent to a single chicken breast).
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However, she acknowledges that getting this protein into them is not always easy.
Ruxton advises focusing on high-protein foods when weaning, so you don’t face a battle down the line: “Scrambled and boiled eggs are a great first protein source as they are high in vitamin D, for immunity, and iodine for cognitive function.
It’s highly unlikely for this age group to get too much protein – though they should never use protein supplements unless advised by a dietitian – but too little can affect growth, immunity, and cognitive development. It can also lead to fatigue and slower wound healing.
In adulthood
The protein guidelines for men and women differ, at 45-47g for women and 53-66g for men (equivalent to a cheese sandwich and a can of tuna, or a chicken breast and a hearty portion of Greek yoghurt), but this is only due to the average size of men versus women – not because they inherently “need” more. More simply, the guidelines suggest around 0.75 to 0.8g of protein per kilogram of body weight per day.
If you’re active – that is, doing strength-based work a few times a week – or want to preserve lean muscle while losing weight, she recommends doubling your protein goal to around 1.6g per kg of body weight a day. So if you weighed, for example, 72kg you would need 115g of protein daily, spread across four meals and snacks.
If you’re on a plant-based diet, be sure you’re getting enough “complete” proteins. Unlike animal proteins, most vegan sources do not contain all the nine essential amino acids (protein building blocks) that we need, but by combining different ones, such as beans, plus nuts, or soya, plus wholegrains, we can create a complete repertoire, says Ruxton.
A 2017 study found that women who eat less than 0.93g of protein per kilo of body weight have higher blood pressure, less muscle and more body fat.
Unfortunately, many women in this age group eat less protein than they need, which can accelerate muscle loss alongside an increased risk of osteoporosis and fractures – “but protein, alongside adequate calcium, supports bone health and lean body mass,” says Ludlam-Raine.
For athletes and muscle building
Athletes and those looking to build significant amounts of muscle need much more protein than the average guidelines suggest – but remember, “excess protein won’t necessarily boost muscle gain beyond a certain threshold,” says Ludlam-Raine.
“Look at anywhere between 1.8 to 2.2g protein per kg of body weight, depending on training intensity,” advises Ludlam-Raine – and avoid overreliance on supplements like protein shakes, if you can. “Whole sources like eggs, dairy, lean meats, and fish provide essential nutrients beyond just protein,” says Ludlam-Raine. “Cottage cheese, quark tinned fish and quality cuts of meat are often underrated.”
Over 60s and onwards
At this age, protein is essential for protecting bone mass and counteracting sarcopenia (muscle wastage). “It’s not about having bulging muscles, but retaining the strength you need for staying active and healthy,” says Ruxton.
“Aim for eggs for breakfast (two eggs contain about 12g of protein), pork chop (24g) or lamb steak (29g) for the main meal, and mackerel on toast (21g) for supper. Desserts can be Greek yoghurt with pumpkin seeds, almond butter on wholegrain toast or a protein shake. Don’t forget that there is protein in grains, beans and vegetables too – it all adds up.
“Low protein intakes, particularly in the over 70s, can lead to frailty, falls and fractures. Combining a high protein intake with resistance training such as light weights, bands or aqua-aerobics, can help older people stay fit, independent and mentally agile for longer.”
Want to eat more protein? Eat more of these foods:
Chicken breast Eggs Cheese Greek yoghurt Fish Beans Lentils Soya and tofuHence then, the article about how to get the right amount of protein at every age was published today ( ) and is available on inews ( Middle East ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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