Like many aspects of our diet, protein requirements can be confusing. Protein-rich products like shakes and bars are frequently marketed. Yet most of us will be unsure what our protein requirements are or if we are getting enough.
How Much?
The often-cited figure for protein is 0.75g per kg of a person’s weight. On average this means 45g of protein per day for women, with 51g in the diet of a pregnant woman and 55g for men. However, these figures are based on avoiding malnutrition. To thrive, it is likely we need more, such as an intake of 1-1.2g per KG of body weight for an adult.
Age-Related Requirements
The young are unlikely to be protein-deficient, as their bodies function well to get the necessary nutrients from their diet. However, as the body ages, there is a loss of muscle mass which should be countered by increasing protein intake. While this loss of muscle mass affects everybody, the process is exacerbated in women over the age of 40 due to the loss of oestrogen.
A Balanced Diet
It is possible to eat too much protein. Over 2g per kg of body weight can put a strain on the kidneys. Overall, it is best to focus on a balanced diet packed with all the nutrients needed. In busy lives, it’s easy to skip meals, but try to avoid this. If you find you do not have time to make lunch, consider using an office lunch catering service, Companies such as https://www.crumbsdelivered.co.uk/shop/office-lunch-delivery/ can deliver tasty and nutritious lunches to keep you focussed throughout the afternoon.
Signs of Protein Deficiency
Most people do not have the time to weigh every item of food and then calculate their protein consumption. But there are some signs to look out for that would suggest you should up your protein intake.
Protein makes you feel full, so if you are still hungry after a meal, it may not have enough protein. Other signs to watch for include weak bones, dull skin, hair loss and brittle nails.