Health decoder: protein

Everywhere we turn, it seems we’re urged to ‘power up’ our meals with extra protein or to buy powders, shakes and fortified products. Just how much our bodies need, however, isn’t always clear.

What is protein?

It's a macronutrient – a nutrient we need in large quantities (alongside fat and carbohydrates). Our bodies break protein down into building blocks called amino acids, which link together to make new proteins according to our needs: growth, supporting the immune system and more.

We need protein to preserve and build muscle, especially as we age. As we get older, we lose muscle mass, increasing the risk of fractures and cardiovascular problems. Think of muscle strength like deposits in a bank account: maximise your savings early on, then try to keep hold of them. We need protein to do this.

Protein fills us up for longer than fat and carbohydrate-rich foods, too.

How much protein should we eat?

Studies advise consuming 0.75g of protein daily for each kilogram we weigh. For a 75kg man, that's 56g of protein daily and for a 60kg woman, 45g. It's not a huge amount – a salmon fillet and a portion of rice, for example, would hit around 50g. On average, we eat about 70g each per day, so on the surface, it appears we consume enough. However, nutrition experts are now questioning the current protein recommendations with some arguing they're based on outdated methods of calculating the way the body processes this macronutrient. Many believe we aren't eating enough.

Who needs more?

Studies suggest the elderly should consume more than the recommended amount: at least 1-1.2g protein/kg of body weight daily to minimise the risk of bone and muscle loss. Extra protein is also recommended to support the growth of children and pregnant women (0.85-1.1g protein/kg of body weight).

Some experts believe that even moderately active people should aim for 1.2-1.6g of protein/kg of body weight, while endurance athletes may benefit from even more. This higher amount per kilo of body weight may also benefit peri- and post-menopausal women.

Are supplements a good idea?

There's evidence that high-performance athletes and those who want to 'bulk up' may benefit from topping up their dietary intake of protein with protein powders/However, powders, shakes and foods boosted with added protein are considered unnecessary for most healthy people. It's also worth remembering that products fortified with protein - from cereals to chocolate z- aren't necessarily healthy. Often, they contain extra sugar, salt, fat and/or other additives.

What do the experts say?

"It's best to try and get protein from a variety of foods, spread out through the day," says Partner & nutrition expert Joanne Lunn. "Lean meats, white and oily fish, seafood and poultry provide not only protein but also essential vitamins and minerals. Plant proteins, including beans, pulses and nuts, have the added benefit of being great sources of fibre."

Bear in mind, too, that although red meat is packed with protein, we're advised to limit our intake to around 70g (cooked weight per day).