We hear so much about protein these days. High-protein yoghurts, protein bars, protein shakes, protein powders — it can sometimes feel as though the answer to everything is simply more protein!
But do we really need enormous amounts?
Protein is essential. Our bodies need it to maintain and repair muscle and other tissues, and it provides amino acids used to make enzymes, hormones and many other important compounds.
Too little protein can become a problem, particularly as we get older. If we consistently don’t eat enough protein — especially alongside being inactive — it can make it harder to maintain muscle mass and strength. And maintaining muscle becomes increasingly important as we move through midlife and beyond.
This is one reason I encourage women over 45 to think about protein alongside resistance training. We’re not necessarily trying to become bodybuilders! We’re building a body that remains strong and capable for everyday life.
But more isn’t automatically better.
Once we’re meeting our body’s needs, continually adding huge quantities of protein doesn’t magically create more muscle. Building muscle requires the combination of resistance exercise, sufficient nutrition, recovery and time.
It’s also worth remembering that our diet needs room for other important foods. Vegetables, fruit, whole grains, beans, nuts, seeds and healthy fats provide fibre, vitamins, minerals and other nutrients that we need too. If our entire diet becomes centred around protein, we can lose sight of the bigger nutritional picture.
For most healthy people, a moderately higher-protein diet can fit perfectly well into a balanced way of eating. However, people with certain medical conditions — particularly some forms of kidney disease — may need individual advice about their protein intake.
My approach is simple: don’t fear protein, but don’t become obsessed with it either.
Include a good source of protein at your meals, eat a varied and nourishing diet, move your body and include some strength training.
Nutrition doesn’t have to be extreme to be effective.
Sometimes the healthiest place is somewhere in the middle.
Selena In Flow Wellbeing
