How to get the right amount of protein at every age ...Middle East

Have you tried cottage cheese ice cream yet? It’s the latest health-food craze doing the rounds on social media – and part of a soaring trend for increased protein intakes.

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.

National guidelines suggest the average adult should be eating around 0.75g of protein per kilogram of body weight each day. However, many experts believe our requirements are greater in order to maintain a healthy immune system and aid muscle and tissue growth and repair. Our needs also depend on our activity levels and stage of life.

So just how much protein should you be getting, at every age? We asked the experts.

This is a time of incredible growth and change, says dietitian Carrie Ruxton. “And while it may appear that until children are in their teens they don’t need to eat quite the same amount of protein as adults, in fact, they need more protein per kilogram of body weight.”

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).

Of course, these are general guidelines. “Active children may need more,” says specialist dietitian Nichola Ludlam-Raine, who shares child-specific dietary advice and recipes on Instagram @mummynutrition.

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However, she acknowledges that getting this protein into them is not always easy.

“It’s common for children to favour carbohydrates over protein,’ she says. “But milk, cheese, and yoghurt are easy ways to boost intake. Eggs, fish fingers, beans on toast, and nut butters are also great options. Think little and often – a small amount with each meal and snack rather than large portions.”

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.

“Slow cooked stews, with meat, beans and veggies, are another healthy protein source and easier to eat. Don’t forget oily fish, such as salmon, trout or tuna, which contain brain boosting omega-3 fats – encourage protein at every meal and offer yoghurt or fromage frais for snacks.”

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

“Even when we’ve stopped growing, a steady supply of protein is needed to renew and repair body cells on a daily basis,” says Ruxton. “Protein is also needed to make hormones, digestive enzymes, and transport, storage and immune cells. Exercise, illness, pregnancy and breastfeeding all add to your basic protein recommendations.”

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.

These recommendations, too, assume a relatively sedentary lifestyle and “more may be required for active individuals,” says Ludlam-Raine.

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.

“Prioritise lean meats, eggs, tofu, dairy (for example, Greek yoghurt and cottage cheese), and fish,” says Ludlam-Raine. Adding beans, lentils, nuts and seeds to meals can also help, as well as upping the intake of much needed fibre, which can fall by the wayside when focusing on protein.

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.

“The UK’s protein recommendation for this age group is only 45g (equivalent to less than a chicken breast) but according to studies on muscle loss in perimenopausal women, this is far too low,” says Ruxton. “Once oestrogen production declines or stops, women progressively lose muscle and bone mass and increase fat mass – not ideal if you want to look good and stay strong in your fifties and sixties.”

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.

“As an active post-menopausal women myself, I aim to eat 1.2g of protein per kilo of body weight and choose high quality sources like lean red meat, eggs, turkey and fish topped up with protein-rich snacks such as Huel protein powder shakes, nuts, seeds and peanut butter on apple slices.”

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.

She recommends upping your intake of dairy and fortified soya products (“soya milk and yoghurts may help with some menopause symptoms too”) for their protein and calcium content, and starting the day with a high-protein breakfast including Greek yogurt, eggs, or even lean meat and fish.

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.

Too much of it can also displace other important nutrients, so don’t neglect the rest of your food groups as it’s important to fuel with carbs and enough healthy fats for athletic performance and general wellbeing.

“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.”

Too little protein can impair recovery and muscle growth in this group, just as in others – while too much, which is more likely if you are supplementing excessively, can place unnecessary strain on the kidneys.

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.

However, smaller appetites – which tend to strike with age – make consuming the 1.2 to 2g per kg of body weight that Ruxton recommends potentially challenging. “People with small appetites should favour animal proteins as you need to eat less of these to get the optimal three grams of leucine (an essential amino acid found in meat, fish, eggs, dairy, beans and nuts which promotes muscle growth),” she advises.

“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:

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