When you hear the word protein, is the first image that pops to mind a piece of steak or chicken? Are you wondering how much protein you need each day, or are you an older adult wondering if protein needs change as you age? Well… read on to get answers to these questions and learn more about this mighty nutrient.
What’s so important about protein?
Protein is an essential nutrient that helps with things like: muscle growth and repair and keeping your skin and nails strong and healthy. Foods high in protein are called protein-rich foods. Including protein-rich foods as part of a balanced diet also helps you feel satisfied longer after a meal.
How much protein do I need?
If you’re 19 years of age or older, the recommended protein need is about 0.8 g for each kilogram of body weight. On average, an adult man (weighing 68 kgs) needs about 56 g of protein each day while an adult female (weighing 60 kgs) needs approximately 46 g of protein each day. This recommendation includes those who are generally active (who do about one hour of activity per day) and applies for both vegetarians and non-vegetarians.
Protein needs are different for people who are highly activity and at certain life stages. Endurance athletes or strength training athletes (those who exercise for more than one hour per day) may need as much as 1.5 to 2 times the protein that an average person needs. Protein needs are also different for children and women who are pregnant and breastfeeding.
What foods are protein-rich?
Protein-rich foods include more than just meat and poultry. Many other healthy foods like beans and lentils, nuts and seeds, tofu, fish, milk, fortified unsweetened soy beverage, eggs, cheese and unsweetened yogurt are also good sources of protein. Vegetables, fruits and grain products also provide a small amount of protein.
Is protein intake a concern for seniors?
Protein is especially important for seniors since aging is associated with muscle loss. Maintaining muscle strength helps prevent falls and fractures. You can build muscle by eating regular meals with adequate amounts of protein and doing resistance exercises.
I want to build muscle, should I try protein powder?
Protein powder has not been proven to be more effective than eating a balanced diet for gaining muscle. You can easily get the protein you need from food sources. Food sources also provide other nutrients like fibre, iron, vitamin D or calcium. If you decide to use protein powder, choose protein powder that contains high quality protein such as whey, casein or soy. High quality protein means that the protein has the amino acids (building blocks of protein) that our bodies need. Whey, casein and soy are also found in dairy and soy products.