The Importance of Protein in Your Diet

Introduction

As we age our bodies go through a number of changes that can have an impact on our health. One of these changes of most significance that can occur is the loss of muscle mass and strength, also known as sarcopenia. This can then have an effect on our mobility and balance thus affecting our quality of life. There are steps we can take to maintain our strength and muscle mass, including consuming the right amount of protein in our meals. We look at the role protein plays in our diets and why it is important to ensure you are eating enough throughout the week. 

What is Protein?

Proteins are an important source of amino acids for the human body. They are essential nutrients that play a crucial role in important bodily functions including repair, growth and maintenance of tissues.

Why is Protein Important?

Protein is a crucial macronutrient needed for maintaining muscle mass, strength and  to help prevent muscle breakdown. Our skin, organs and bones are mainly made up from protein. Protein is also a critical component of bone tissue which is essential for bone health, consuming an adequate amount of protein can help prevent osteoporosis. It also supports the immune system as protein is required for the production of antibodies to help support the immune system. Protein is essential for tissue repair and wound healing, meaning it can help promote faster healing in older adults. Consuming enough protein is essential for maintaining health and function in older age so getting enough protein should be a focus of your daily meal requirements.

Where To Find Protein

Forms of protein are found in animal-based foods, they contain all the essential components required by the human body, also known as amino acids, of which 9 are vital and must be consumed as part of our diet as they cannot be made by the human body. They can also be found in plant-based protein but these do not include all the amino acids required. So, eat a vegan or vegetarian diet, by eating a variety of foods within your daily meals you can create a good balance of all the amino acids required. Including a variety of protein rich foods can help ensure that you are consuming all the essential amino acids needed for optimal health.

How Much Protein to Consume?

The British Nutrition Foundation and The British Heart Foundation have advised female adults over the age of 50 should consume around 45 grams and Males should consume 55 grams of protein per day. Make sure not to eat too much protein from meat as a meat heavy diet has been linked to an increased risk of heart disease and diabetes.

Easy Ways to Increase Your Intake

• To increase your protein intake, you could replace empty calorie snacks with foods like cheese (babybels and cheese strings are an easy grab and go snack), cooked chicken pieces or some nuts. Try Apples dipped in peanut butter, it is a great source of fruit and protein or cottage cheese on crackers
• Swap out your breakfast cereal for an egg dish, such as poached eggs on toast or on an english muffin. Eating eggs for breakfast, should help keep you full for longer as protein is more filling
• Top things like yoghurts, salad and porridge with chopped almonds. You can buy whole almonds and put them in a food processor to blitz and store them for later use
• Include a high protein in each meal such as meat, tofu or tempeh. You can also try making your protein portion slightly larger
• Tinned fish like tuna is a great way to increase your protein, it has a long shelf like and can make an easy, filling meals like tuna and wholegrain pasta or a quick tuna melt for lunch

In conclusion maintaining muscle mass and body strength is important, especially for older adults and their overall health. Eating the appropriate amount of protein for your body supports muscle growth, repair and prevents muscle breakdown. You can keep an eye on your protein amounts with the assistance of free apps like my fitness pal. By making these simple dietary changes older adults can improve their quality of life.