If I had a tin of mackerel every time someone said…
“Protein? I thought that was just for bodybuilders!”
I’d have enough protein to last me until people who say ‘it’s not the right time’ find the right time (ok, we all know, the perfect time is now. After all, if you wait until the perfect time to start, are you saying you are going to stop when life gets busy again?).
After all, protein is not just for bodybuilders…
It’s for you — whether you’re 40, 50, 60, 70 or 80+ and want to:
– Stay strong
– Keep your energy up
– Feel full (so you’re not raiding the biscuit tin 24/7)
– Support your bones, joints, and muscles
– Keep doing the things you love (like enjoying the views on lovely Summer walks)
So… what even is protein?
Protein is one of the 3 main nutrients your body needs (along with carbs and fats).
You can think of it like the bricks of a house, with your body being the house. It helps repair, grow, and maintain your muscles, bones, skin, and even your immune system. The highest quality proteins contain all of the bricks (amino acids) to make it a complete protein (lean meats, dairy, soy, fish, mackerel etc). An incomplete protein are things like beans and legumes. They do not contain all of the essential amino acids. Combining them is a great way to improve the quality of the protein e.g. different types of beans.
“But I don’t want to get bulky…”
You won’t. I promise. Go to any gym and you will see people doing everything they can to get bulky…but still cant. You won’t become bulky by accident, dont’ worry.
What it will do is help you stay strong, independent, and active — whether that means chasing the grandkids or carrying your shopping up the stairs.
“But I read I don’t need extra protein at my age…”
Actually, research shows the opposite. As we get older, our body becomes less efficient at using protein — so we actually need more, not less, especially if we want to stay lean, fit, and mobile.
Most women I speak to are surprised to learn they’re not eating enough protein, even if they “eat well.”
“Okay, so how do I get more of it?”
Easy swaps can help:
- Add eggs, Greek yogurt, or protein powder to breakfast
- Include lean meat, eggs, fish (yes, even tinned mackerel), beans or tofu in every meal. A simple one is increasing the protein portion at the meals you already have. Aim for at least a hand size portion of protein.
- Snack on boiled eggs, cottage cheese, protein shakes, or high-protein yogurts (Greek yoghurt is great)
- Use leftovers from dinner as next-day protein-packed lunches
If you want a specific target, between 1.2g – 1.6g of protein per KG of body weight.
Do you struggle hitting your protein ?
I have a free guide with 30 ways to increase your protein intake. If you want me to send it over, comment or message with ‘protein’ and I will send it over.
Matt