A Nutritionists Guide to Getting Protein at Every Age

A nutritionist’s guide to getting enough protein at every age

Questions answered by Kathleen Alleaume, UNCLE TOBYS Nutrition Ambassador

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

Protein is an important part of a healthy diet for all ages.

It helps to build and repair tissues, which is vital for muscle growth, healing wounds, and bouncing back from illnesses. Plus, it is key in producing enzymes and hormones that keep our bodies running smoothly, and in helping to maintain our immune system by creating antibodies that fend off infections.

For kids and teens, protein is an essential for growth development. Whereas in adults and older folks, it helps to maintain muscle and strength, supporting mobility and overall vitality. In short, protein is must-have for everyone’s diet.

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. Protein also aids in replenishing depleted energy stores and supports the overall repair of tissues, reducing soreness and speeding up recovery. 

But how much protein should you have post-exercise? It’s recommended to consume roughly around 20-30 grams of protein after a workout to ensure your muscles get the essential amino acids needed for these processes, helping you to bounce back stronger and ready for your next workout.

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 prevent sarcopenia, the age-related loss of muscle. Sufficient protein intake supports muscle repair and growth, helping to maintain mobility and overall health. Additionally, protein helps in managing weight and metabolic health, which can become more challenging with age. 

Ensuring adequate protein also supports bone health, reducing 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?

In terms of how much protein you need each day, the guidelines recommend 0.8- 1g of protein per kilogram of body weight, so if you weigh 70kg, that's roughly 70g of protein per day. However, 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.

But as a general rule, aiming to spread your protein intake throughout the day, as mentioned roughly 20-30g per meal and aiming for roughly 10g of protein in a snack will help reach protein targets. 

Here are some practical tips and recommendations on how you can easily incorporate more diet into your diet, regardless of age:

1. Start with breakfast: include protein-rich foods like eggs, Greek yoghurt, or overnight oats made with milk and a sprinkled with nuts.
2. Snacks: opt for high-protein 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. 
3. Lean meats: incorporate lean meats like chicken, and fish into your meals.
4. Plant-based proteins: add beans, lentils, tofu, and quinoa to your diet for a protein boost.
5. Dairy: include dairy products like milk, cheese, and cottage cheese in your meals.
6. 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 a 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 our UNCLE TOBYS wholegrain protein muesli bars are great for on the go.

From pancakes and smoothie bowls to energy balls and muffins, UNCLE TOBYS website has a range of recipe ideas packed with protein that will keep you full all day.