A Nutritionist’s Guide to Getting Enough Protein at Every Age

Author: Uncle Tobys Nutrition Ambassador, Kathleen Alleaume

In today’s fast-paced world, maintaining a healthy diet is essential for overall well-being, and protein plays a pivotal role in this equation. Kathleen Alleaume, the Nutrition Ambassador for UNCLE TOBYS, is here to shed light on why protein is such a crucial nutrient for individuals of all ages. From supporting growth and development in children and teens to maintaining muscle mass and vitality in adults, protein is a must-have in our daily diets. Join us as Kathleen shares her insights on the importance of protein, the benefits it brings, and practical tips to incorporate it into our meals and snacks effortlessly.

Kathleen, as the UNCLE TOBYS nutrition ambassador, can you share why protein is such a crucial nutrient for people of all ages and what role it plays in maintaining overall health? 

Protein is an important part of a healthy diet for all ages, it is a nutrient that your body needs to grow and repair cells and for your body to work properly¹.  For kids and teens, protein is essential for growth development. Whereas in adults and older folks, it helps to maintain muscle and strength with exercise, supporting mobility and overall vitality.  In short, protein is a must-have and it’s something we should be prioritising in our diet’s every day through our main meals and snacks.  

What are some of the key benefits of incorporating adequate protein into our diets, especially for those in their 20s and 30s who are focused on building muscle and maintaining an active lifestyle? 

For those who live active lifestyles and are focused on building muscle, protein is an important nutrient for exercise, in particular, recovery. It helps repair and rebuild the tiny tears in muscle fibres that occur during workouts, promoting muscle growth and strength.

But how much protein should you have post-exercise? What matters more is the total amount of protein you consume over the entire day and making sure you reach your daily protein requirements. How much protein you need depends on age, how often and intense you exercise, and the type of training you are doing (strength vs cardio). 

Official guidelines recommend we consume between 0.75 – 0.84g per kilogram of body weight – so for someone who weighs roughly 70kg, you would need roughly between 52g to 59g of protein every day. Those following an intense exercise program, such as an athlete will need more. 

Regardless of your activity levels, protein is still an essential nutrient which you should be incorporating into your diet every day – plus it helps you feel fuller and keeps hunger at bay. 

As we age, our nutritional needs change. Could you explain how protein requirements differ for individuals in their 40s and 50s, and why it becomes even more important to ensure sufficient protein intake during these stages of life? 

As we age, our nutritional needs evolve, particularly when it comes to protein. In our 40s and 50s, maintaining muscle mass and strength becomes crucial to help with age-related loss of muscle. Sufficient protein intake supports muscle repair and growth, helping to maintain mobility and overall health which can become more challenging with age. 

Ensuring adequate protein also supports bone health, helping reduce the risk of fractures. Therefore, getting enough high-quality protein becomes even more important to sustain an active, healthy lifestyle in our 40s and 50s.

For those who may struggle to meet their daily protein needs, what are some practical tips and food recommendations you can provide to help them incorporate more protein into their diet, regardless of their age? 

Protein intake does vary depending on age and level of activity, or whether you need to manage and maintain a certain weight. Older people, pregnant or breastfeeding, strenuous exercise and those commencing a strength training program, or recovering from an injury or surgery may need more. 

Here are some practical tips and recommendations on how you can easily incorporate more protein into your diet, regardless of age and activity to help reach daily protein requirements. 

• Start with breakfast: include protein-rich foods like eggs, Greek yoghurt, or overnight oats made with milk and sprinkled with nuts. For those looking for an extra boost, UNCLE TOBYS also has a new high-protein Quick Sachets Oats range with 10g of protein per serving. 
• Snacks: opt for snacks such as nuts, cheese, or hummus – combine these with fruit, wholegrain bread or crackers, or with veggies. Wholegrain muesli bars with added protein are convenient and dish up a combination of wholegrain-based carbs and protein, and they also come in a lot of tasty variations with UNCLE TOBYS Protein muesli bars offering delicious flavours such as Double Choc and Strawberries & Creme to help satisfy any sweet cravings.  
• Lean meats: incorporate lean meats like chicken and fish into your meals. 
• Plant-based proteins: add beans, lentils, tofu, and quinoa to your diet for a protein boost. 
• Dairy: include dairy products like milk, cheese, and cottage cheese in your meals. 
• Meal prep: plan and prepare meals in advance, ensuring each meal has a good source of protein. 

UNCLE TOBYS is known for its range of nutritious products. How can their offerings be integrated into a balanced diet to help meet protein needs, and do you have any meal or snack ideas that you can share with our readers? 

Along with protein, it’s also important to incorporate a range of carbohydrates and fats into your meals and snacks too for a rounded balanced diet.   Think of things like a bowl of cereal or rolled oats with milk, fruit smoothies or overnight oats with dairy and nuts, cheese and crackers, or UNCLE TOBYS Protein muesli bars which are great for on-the-go or before or after exercise.

The UNCLE TOBYS website has a range of recipe ideas – including overnight oats, pancakes, smoothie bowls, and muffins – that are high in protein and help you feel fuller.