Eating enough protein without overcomplicating your diet
By Luke Hayter | Rewrite Your Age by Elevate | Article 4 of 6
Eating enough protein after 50 should fit into normal meals. Before you buy powders, bars and every product with the word protein on the packet, have a look at what you're already eating.
If breakfast is toast, lunch is a bowl of vegetable soup and dinner is your only substantial protein source, there may be room to improve the balance of your day. Equally, if you already eat a varied diet with protein at each meal, you may not need to add much at all.
I would start by making your usual meals work better for you.
Why protein deserves some attention
Your body uses protein to maintain and repair tissues, including muscle. That matters when you're trying to get stronger and stay capable as you get older. Eating enough protein works alongside your training; it doesn't replace it. [1, 2]
You also need enough food overall, carbohydrates to support activity, healthy fats and other nutrients. Cutting meals down to tiny portions while expecting to train hard can leave you struggling to recover.
The British Dietetic Association recommends including a protein source with each meal as part of eating well in later life. That is a useful place to begin. [3]
Understand the numbers without becoming obsessed
The general UK reference intake for adults is 0.75g of protein per kilogram of body weight each day. Older adults and people who train regularly may benefit from more, so that reference figure is not a personalised training target. [1]
Expert guidance for healthy older adults, generally those aged 65 and over, commonly recommends at least 1.0 to 1.2g per kilogram per day. For someone weighing 70kg, that is around 70 to 84g. Training level, appetite and health can change what is appropriate. [2]
Turning 50 doesn't suddenly give every woman the same protein requirement. A coach or dietitian can help you agree a suitable target rather than borrowing one from someone with a completely different body and routine.
As a practical way to organise meals, around 20 to 30g at each main meal can be helpful for some people. It is an example to build from, not a rule everyone must hit. Your total daily intake matters too.
If you have kidney disease or have been given a specific diet for a medical condition, get advice from your clinician or dietitian before making a substantial change.
Know what a portion actually provides
The weight of the food is different from the amount of protein it contains. A 100g portion of chicken does not contain 100g of protein.
These approximate figures give you a useful guide. Brands, recipes and portion sizes vary, so check the label on the foods you buy. [1, 4]
Food | Portion | Approximate protein |
Chicken breast, grilled without skin | 100g cooked | 32g |
Eggs | Two large | 15g |
Plain Greek-style yoghurt | 200g | 11g |
Semi-skimmed milk | 200ml | 7g |
Lentils | 150g cooked | 11g |
Tofu | 100g | 8g |
Soya milk | 200ml | 6g |
A strained or high-protein yoghurt may provide considerably more protein than an ordinary Greek-style yoghurt. Tofu products also vary widely. Check your usual brands.
Improve the meal that is currently missing out
If breakfast is your weak point, try eggs on toast or yoghurt with oats and fruit. If you prefer porridge, making it with milk or a suitable soya alternative adds protein compared with water alone.
If lunch is usually plain soup or a small salad, give it something more substantial. Add beans or lentils to the soup. Include chicken, fish, eggs or tofu with the salad. Leftovers from dinner can also make a perfectly good lunch.
At dinner, choose the protein source first, then add vegetables and a suitable serving of potatoes, rice, pasta or another carbohydrate you enjoy. A bean chilli, chicken curry or fish with potatoes can all fit.
Combining plant sources, such as lentils with tofu, can help you build a meal with enough protein. Choose combinations you enjoy.
Keep convenient options in the house
A few reliable foods make busy days easier. Eggs, tinned fish, beans, lentils, yoghurt and frozen chicken or fish can save you starting from scratch every evening.
For three ordinary days, make a note of the protein foods you eat at breakfast, lunch and dinner. Use the labels to estimate your intake if you want a clearer picture. Then choose one meal to improve.
Use that short record to find where a change would help. You don't need to track forever.
Use supplements only when they solve a problem
A protein shake can be convenient if you struggle to meet your needs with food or need something quick. It is optional. Regular meals can provide the protein you need, and a balanced diet also supplies nutrients that a scoop of powder won't cover on its own. [5]
For this week, choose one practical change: a more substantial breakfast, a protein source with lunch or a planned option for a busy evening. Make that normal before complicating anything else.
If you'd like practical nutrition guidance alongside your training, get in touch. We can help you build a routine that supports your goals and still includes food you enjoy.
Comments