Protein myths & facts - Glenville Nutrition

Confused about how much protein you need? We separate some myths from facts! Read on, or watch Heather explain on Virgin Media Weekend AM.

When we think of protein, we might straight away think of body builders or endurance athletes, who do have a higher requirement. However, we all need it. It helps us to build and repair muscle and to produce bones, joint, tendons, ligaments, hair, skin, nails and for a healthy immune system
Protein also helps to keep us fuller for longer, which is why it’s particularly important when trying to maintain a healthy weight. Including a small amount with every meal is a great way to boost your intake and keep you fuelled for longer
Updated FSAI recommendations for older adults this year has stressed the need to eat enough protein to maintain muscle mass as we get older and many older people are not getting enough in their diet

Unfortunately, this it where it gets complicated! Requirements differ hugely, depending on our age, sex, level of activity and many other factors. General recommendations are 0.8g per kg of body weight, so a 65kg woman in theory needs 52g of protein per day. But this will vary widely depending on age, activity levels and types and many other dietary, lifestyle and health factors…..
An easier way to think about it is as ¼ of your plate at every meal and snack, rather than getting bogged down in grams. This also spreads your intake out over the day

Meat, fish, eggs and dairy products are some of our most popular and best sources of protein. But plant-based sources are also very helpful to include, like nuts, seeds, tofu and especially pulses like chickpeas, kidney beans and lentils and these are often more sustainable choices too
It is harder to get enough protein and especially a variety of protein from a completely plant-based diet, as different proteins need to be combined with other foods to get the full range of amino acids. But with a little planning it can easily be done. One thing to watch out for are many of the vegan ready foods like sausages and burgers that are a huge growth category. Most are not great sources of healthy protein and like their processed meat equivalent, should only be eaten occasionally. Look for an ingredient list that is short and contains only ingredients you would use yourself if making a bean burger from scratch.

Protein in excess can contribute to kidney issues, but usually only where there is an underlying kidney issue or the protein quantities are enormous. Most of us are not at risk of protein excess, especially if sticking to the ¼ plate guideline. The bigger issue with eating too much protein is that other types of foods like vegetables and wholegrains will get squeezed out and you need these for health and especially for your microbiome

Most of us can get enough protein through food. However, if very active and if doing intense or endurance exercise, adding a simple protein powder to a fruit and veg smoothie can be an easy way to bump up intake after an intense workout. Make sure you chose one without lots of additives and sweeteners like a simple whey, pea or hemp protein powder

Breakfast

Add seeds or natural yoghurt to your porridge

Scrambled eggs with spinach and slice wholegrain bread

Slice wholegrain bread with nut butter and banana

Lunch

Include lentils or beans in a vegetable soup

Cheese / tinned salmon with a baked potato and salad or in a wholegrain wrap

Falafel, hummus and salad in a wholegrain pitta

Snack

Eat a palmful of nuts or seeds with a piece of fruit

Natural yoghurt with fruit

Dinner

Roast a piece of fish and eat with steamed vegetables and new potatoes

Add fish, chicken or tofu to stirfried veg and wholegrain rice

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