Unexpected Protein Benefits Beyond the Gym

Protein is important for people who want to live a more active lifestyle because it can help keep energy steady, support brain health, and protect bones and muscles, with recent research showing that protein plays many roles in staying healthy as we age.

In addition to supporting an active lifestyle, protein is essential for collagen production, which is the building block for healthy skin, hair, and nails. Getting enough protein can help keep your skin firm, support hair growth, and strengthen nails, making it a vital nutrient for anyone who cares about their appearance and overall wellness.

Clearing up common myths

Many people think protein is only needed for building big muscles, but that is not true: after age 30, muscle mass starts to decline slowly, even in people who do not exercise.

Eating enough protein, about 1.0 to 1.3 grams per kilogram of body weight, helps slow this process and keeps the body working well. Although some people worry that higher protein intake harms the kidneys, studies show this is not a problem unless there is existing kidney disease. In fact, protein can help people feel full longer and support weight control. Foods like lentils and beans provide both protein and fibre and are good for heart health.

Protein for energy and weight control

Protein-rich foods are especially helpful for weight management and satiety, since they help you feel full for longer and reduce cravings between meals. Protein helps keep blood sugar steady by slowing digestion. Studies have found that when adults in mid-life eat a higher-protein breakfast, they have fewer afternoon energy crashes and are less likely to snack on sweets.

Eating more protein also helps with appetite control: when people get more of their calories from protein, they tend to feel less hungry, especially at night. Swapping a bagel for Greek yogurt and berries in the morning can help reduce overall calorie intake and keep you feeling more alert throughout the day.

Protein for hormones and brain health

Protein is made of amino acids, which are used to make important brain chemicals like serotonin and dopamine. These help with mood and focus, which can be especially helpful during stressful times.

Protein also helps with hormone balance. For example, some amino acids help the body make thyroid hormones. Women going through menopause and men experiencing changes in testosterone can both benefit from getting enough protein to protect muscle and support overall health.

Research shows that adequate protein intake supports stable mood and sharper mental focus by providing the raw materials for neurotransmitters. Without enough protein, you may notice changes in mood or concentration.

Eating a small serving of protein in the evening, such as yogurt or tofu, can also help with overnight recovery and may improve how rested you feel in the morning.

Protein for bones, muscles, and immunity

Protein helps keep bones strong, especially when paired with enough calcium. Research shows that higher protein intake does not increase the risk of bone fractures in healthy adults.

Eating about 25 to 30 grams of protein at each meal helps keep muscle while losing fat and supports faster healing after injuries. The immune system also depends on protein to make antibodies and fight off illnesses, making it especially important during busy or stressful periods.

Protein plays a key role in making antibodies and immune cells that help your body fight off infections and recover faster when you’re under the weather. If you’re looking to boost your body’s natural defences, making sure you get enough protein for immunity should be a top priority.

How much protein and where to get it

A simple way to estimate how much protein is needed is to multiply your weight in kilograms by 0.83 (according to HK official guidelines): for example, a person weighing 70 kg (154 lbs) should aim for at least 58 grams each day (source).

Spreading this out evenly (about 20 grams each at breakfast, lunch, and dinner) lets your body use it best. Good protein sources include eggs, yogurt, sardines, poultry, lentils, edamame, hemp seeds, and quinoa. Lentils and beans are affordable and environmentally friendly, and cooking a big batch of lentils or beans at the start of the week can make meals easier.

Adding protein to everyday meals

Simple snacks like Greek yogurt with veggies, chickpea pasta salad, roasted edamame, and cheese sticks can help you eat more protein without much planning at around 10 grams per serving.

If it is hard to get enough protein from food alone, protein drinks or powders can help. Choose an option that is high in protein, low in added sugar, and tested for quality that can fit your taste and dietary preferences. But no matter what, whole foods should come first. Try batch-cooking a stew or grilling some chicken on the weekend to make it easier to have healthy options on hand, and pairing proteins with your own vegetables and fruits helps the body absorb more nutrients.

Key takeaways

1. Protein is important for adults in their mid-life years because it helps keep metabolism strong, supports hormones and brain health, protects bones and muscles, and boosts immunity.
2. About 1.2 grams per kilogram of body weight each day is a good goal, with the amount spread evenly over meals.
3. Both animal and plant sources are helpful.
4. Protein powders can be used if needed, but most people can get enough protein through everyday foods if they go the extra step.

Commonly asked questions

How much protein do I need? HK official guidelines recommend multiplying your weight in kilograms by 0.83 to get your target daily amount. If you do sports or stay active, you can consider raising this amount for muscle maintenance.

Are plant proteins enough? Mixing different plant foods, like beans and grains, or choosing foods like soy and quinoa, can provide all essential amino acids.

Will protein raise my cholesterol? Swapping red meat for fish or beans can lower cholesterol while keeping protein intake high.

Do I need protein powder as I get older? Most people can get enough protein from food, but a supplement can help when meals are missed or when traveling.

Can protein help with weight gain during menopause? Yes, it helps maintain muscle and keep blood sugar steady, which may help with weight during hormonal changes.