How much protein should I be eating?

The message seems to be getting through. As an older woman it is very important to be getting enough protein or you will be fighting a losing battle. Without enough protein your muscle mass decreases, your energy requirements are less and your body composition veers towards the “spare tyre” around the middle. We need protein just like an adolescent boy eager to grow some muscle. We need protein to ensure that we can keep on being strong well into our old age. Read here about all the reasons why protein is so important as we age and also get some ideas for high protein snacks.

But how much protein is enough? Ideally for fat loss and muscle growth in older adults we would aim for 1 to 2 grams of protein per kg of bodyweight. So if you weigh 70 kgs you would try for between 70 to 140 grams of protein a day.

I appreciate that this can be a large number particularly if you are not someone who already prioritises protein. Start with breakfast. Work out how much protein your current breakfast contains and switch it up for a breakfast with at least 30 grams of protein. Just google “Breakfast with 30 grams of protein” for an endless list. Usually the suggestions will be savoury which is also a good option for keeping blood sugar even. Once you have breakfast sorted and you have got into the habit of having a protein rich breakfast (or first meal of the day), think about what you have for lunch. One of the simplest ways to make sure you are eating protein for lunch is to have leftovers from the night before.

Protein is best when spread out throughout the day. A huge slab of steak at night is not going to do the trick. Get to know what a protein rich snack looks like for you. It might be a tub of greek yoghurt. It might be cottage cheese and fruit. It might be a protein shake. It might be some leftover roast chicken. It might be roasted chickpeas or a hardboiled egg.

Also remember to keep your fibre intake up and drink water as a lot of people experience constipation when they suddenly start eating more protein (your body retains less water than it does if you eat a lot of carbs).

Soon you will start to become more aware of the different options you have open to you to increase your protein. It might take a bit of extra effort to make sure you buy and prepare the protein but it will be worth it. That is the key – to make sure you have the protein on hand so that it is just as convenient as reaching for a biscuit or a muffin.