![\"why](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/01\/protein-2079052708-695fdf2dd0c2e.jpg\" "\\"why")
<\/p>\nYou may have noticed that the world of nutrition is becoming increasingly obsessed by protein. Are we getting enough? Too much? Does one source outclass another? What\u2019s best for supporting muscle mass?<\/p>\n
Questions abound because of conflicting information\u2026 so here\u2019s what we do know. The NHS recommendation is that most people need 0.75g of protein per kg of bodyweight. If, for example, you weigh 60kg, you\u2019d aim for 45g… around two palm-sized portions of meat, fish or pulses. <\/p>\n
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But protein<\/a> needs increase with age. And while some nutritionists advise boosting your intake from about the age of 50 as muscle mass declines, it\u2019s when we\u2019re 65 and over that more protein becomes a necessity, according to the NHS. Evidence suggests that a minimum of 1g per kg of bodyweight is a good place to start. <\/p>\n \u2018As we get older, we become less efficient at using protein to build and maintain muscle (this is called anabolic resistance),\u2019 says GH\u2019s Dr Mo Khaki<\/a>. \u2018We also lose muscle naturally from our 40s onwards if we don\u2019t actively counter it. Higher protein intake helps preserve muscle, bone strength, metabolism, balance and independence as we age.<\/p>\n \u2018Eating more protein helps muscle mass and strength, reduces frailty and falls risk, improves recovery from exercise, helps with healthy weight control, stabilises blood sugar and supports immune function. It\u2019s one of the most powerful longevity tools we have.\u2019<\/p>\n So how can we get more into our diets? The main sources are lean meats (chicken, turkey, beef), fish and seafood, eggs, dairy (Greek yoghurt, cottage cheese, milk, cheese), legumes (lentils, beans, chickpeas), soy foods (tofu, tempeh), nuts and seeds<\/a>.<\/p>\n But protein is also found in more surprising foods, such as edamame beans, lentil or chickpea pasta, quinoa and even some vegetables like peas and spinach (they add up), says Dr Mo.<\/p>\n