The Importance of Protein in the Diet as We Age: A Comprehensive Guide for Health and Strength
As we get older, maintaining a healthy and balanced diet becomes more crucial than ever. Among the key nutrients, protein is essential for preserving muscle mass, supporting bone health, aiding weight management, and ensuring overall well-being. If you’re over 35, particularly if you incorporate strength training into your routine, understanding how much protein you need and where to get it is critical.
Let’s explore why protein is so important, how it contributes to a healthy body composition, and the best sources for both omnivores and plant-based diets.
Why Protein is Vital as We Age
Protein plays a far bigger role than just building muscle—it’s crucial for a range of bodily functions:
Preserving Muscle Mass: From the age of 30, we naturally start losing muscle mass at a rate of 3-5% per decade. This process, called sarcopenia, can be counteracted with an increased protein intake and regular strength training. This is vital for staying strong and independent as we age.
Maintaining Bone Health: Protein is essential for preserving bone density. Higher protein diets help reduce the risk of osteoporosis and fractures, which become more common as we get older.
Supporting Weight Management: Protein is the most filling macronutrient, helping you stay full for longer and reducing cravings. A protein-rich diet also supports the retention of lean muscle mass, which helps to maintain a healthy metabolism, making it easier to manage your weight as you age.
The Risks of a Low-Protein Diet
Failing to get enough protein can have significant effects on your health, particularly as you get older:
Muscle Wasting: Inadequate protein intake can lead to muscle breakdown, reducing strength and mobility. This increases the risk of falls and injuries.
Weaker Bones: A low-protein diet can result in reduced bone density, making fractures and osteoporosis more likely.
Slower Metabolism: Protein is essential for maintaining lean muscle mass, which is a key driver of metabolism. A low-protein diet can lead to muscle loss, slowing down your metabolism and making weight management more difficult.
Protein Requirements as We Age
As we get older, our bodies become less efficient at processing and synthesising protein, meaning our needs increase slightly. For the average adult:
Men over 35: It’s recommended that men consume between 1.2 to 1.6 grams of protein per kilogram of body weight each day. For example, a 75 kg man should aim for between 90-130 grams of protein daily.
Women over 35: Women should aim for 1.2 to 1.5 grams of protein per kilogram of body weight each day. For example, a 65 kg woman should consume 75-112 grams of protein daily.
Protein Requirements for Strength Training
For individuals engaging in regular strength training, protein needs increase to support muscle repair and growth:
Strength Training Individuals: If you’re regularly strength training, aim for 1.6 to 2.2 grams of protein per kilogram of body weight each day. For a 75 kg man, this would be around 120-165 grams of protein, while a 65 kg woman should target 105-145 grams.
Strength training places higher demands on the body, and an increased protein intake supports the repair and rebuilding of muscle fibres damaged during exercise, promoting muscle growth and strength. It also helps reduce muscle soreness and enhances recovery, allowing you to train more effectively.
Common Misconceptions About Protein Sources
Not all foods that contain protein are rich sources of it. Here are a few foods often mistaken for being high in protein:
Nuts and Seeds: Though they contain some protein, they are primarily sources of fat and aren’t the most efficient way to meet your protein requirements.
Vegetables: While vegetables like broccoli and peas contain some protein, their protein content is low compared to animal or plant-based protein sources.
Whole Grains: Foods like quinoa and oats contain modest amounts of protein but are largely carbohydrate-based. While beneficial in a balanced diet, they shouldn’t be relied upon as primary protein sources.
Top 10 Protein Sources for Omnivores
For those following an omnivorous diet, animal-based proteins are among the most efficient sources of high-quality protein, providing all essential amino acids. Here are the top 10 protein sources for omnivores:
Chicken Breast (31g per 100g): A lean, versatile protein that can be prepared in a variety of ways.
Salmon (25g per 100g): A high-protein fish also rich in omega-3 fatty acids, supporting heart health.
Greek Yoghurt (10g per 100g): A fantastic protein source for breakfast or snacks, with probiotics that support gut health.
Eggs (6g per egg): A complete protein source with all nine essential amino acids.
Lean Beef (26g per 100g): Provides not only protein but also vital nutrients like iron and B12.
Turkey Breast (29g per 100g): Leaner than chicken, turkey is a great protein source that’s also low in fat.
Tuna (24g per 100g): A protein-packed fish that’s easy to incorporate into salads and sandwiches.
Cottage Cheese (11g per 100g): A high-protein dairy option that’s also low in fat and great for snacks or meals.
Prawns (20g per 100g): Low in calories but high in protein, prawns are ideal for light, protein-rich meals.
Pork Loin (25g per 100g): A lean cut of pork that’s rich in protein and low in fat, perfect for those looking to maintain or build muscle.
Top 10 Plant-Based Protein Sources
For those following a plant-based diet, it’s important to choose foods that are rich in protein and provide a complete amino acid profile. While plant-based sources may not always be complete proteins (containing all essential amino acids), combining different sources can ensure a well-rounded intake. Here are the top 10 plant-based protein sources:
Lentils (9g per 100g): A protein-packed legume that’s also high in fibre, making it great for digestive health.
Tofu (8g per 100g): A versatile soy product that absorbs flavours well and is a staple in many vegan dishes.
Chickpeas (8g per 100g): Great for salads, curries, or as a roasted snack, chickpeas are a good source of plant-based protein.
Edamame (11g per 100g): Young soybeans that are a rich source of protein, perfect as a snack or side dish.
Tempeh (19g per 100g): A fermented soy product that’s high in protein and beneficial for gut health.
Quinoa (4g per 100g): A pseudo-grain that’s one of the few plant-based complete proteins, providing all nine essential amino acids.
Black Beans (9g per 100g): A filling legume rich in protein and fibre, ideal for stews, soups, or as a side dish.
Hemp Seeds (31g per 100g): Rich in protein and omega-3 fatty acids, hemp seeds are easy to add to smoothies, salads, or yoghurts.
Pea Protein (15-25g per serving): A common plant-based protein powder that can easily be added to shakes and smoothies to boost intake.
Seitan (25g per 100g): A wheat-based protein that’s high in protein and works well as a meat substitute in many dishes (note: avoid if gluten intolerant).
Conclusion
Protein plays an essential role in maintaining muscle mass, supporting bone health, and aiding recovery, particularly as we age. Whether you follow an omnivorous or plant-based diet, ensuring you meet your daily protein needs is crucial for overall health and fitness. If you’re engaging in strength training, your protein requirements increase even further, making it vital to choose high-quality sources to support muscle growth and repair.
For personalised advice on your diet and training, Griffin Fit Personal Training is here to help. Our tailored approach ensures you get the right balance of nutrients to meet your fitness goals, no matter your age or lifestyle. Get in touch today and take the first step towards a stronger, healthier you!
