What’s All the Fuss About Protein Goals?

Protein is having a moment. Supermarket shelves are full of high-protein foods and snacks, and it’s easy to feel you need them to keep up. The good news? You don’t. Protein does matter in midlife, but meeting your needs is easier than you think.

Why protein matters

• Keeps you full: protein helps you feel satisfied after meals, which can make appetite easier to manage.
• Better blood sugar control: eating protein with your meals helps slow the rise in blood sugars after eating.
• Supports muscle: we naturally lose muscle as we age, and protein provides the building blocks to maintain it. However, protein alone won’t build or keep muscle. Muscle needs a reason to grow, and resistance training provides that stimulus. Aim for strength work two to three times a week, such as weights, bands, Pilates or bodyweight exercises. Protein and training work best as a team.

Real food first

You can meet your protein goals with everyday foods. Yes, a good quality protein powder can be handy occasionally, but it’s not always necessary. Think:

• Meat, chicken and fish
• Eggs and dairy: Greek yoghurt, milk, cottage cheese and cheese
• Plant sources: lentils, chickpeas, beans, tofu, tempeh, edamame, nuts and seeds

Protein at every meal

Everyone’s protein goals are different. Instead of getting overwhelmed by the numbers, remember this simple rule: include a lean protein food at every meal.

Spread your protein evenly across the day:

• Breakfast: eggs on wholegrain toast, or Greek yoghurt with berries and nuts
• Lunch: a salad or wrap with chicken, tuna, eggs or chickpeas
• Dinner: fish, lean meat or tofu with plenty of vegetables

Keep it simple

Good nutrition doesn’t need to be complicated. Real food, protein at every meal and regular resistance training will take you a long way.