All you need to know …

Protein is everywhere in the media right now – and for good reason. We’re constantly being told to eat more of it, but do you know why? It’s not just for gym-goers chasing muscle gains. Protein plays a vital role in almost every aspect of our health.

While many people associate protein with bodybuilders or fitness enthusiasts, the truth is that it's essential for everyone. From maintaining muscle and bone health to supporting hormone production and immune function, protein is involved in nearly every biological process. And as we age, getting enough becomes even more important.

Proteins are made up of 20 amino acids and are folded into complex shapes to carry out specific jobs. Some proteins give structure and strength, like collagen in your skin and connective tissue. Others have flexible, dynamic roles such as transporting oxygen (haemoglobin), shuttling cholesterol (lipoproteins), defending your body from infections (antibodies), and enabling movement (actin and myosin in your muscles). They also play key roles in hormone signalling (like oestrogen, insulin and growth hormone), enzyme function to support digestion, and even mood regulation (1).

In short: proteins are everywhere, doing almost everything.

Protein Turnover: You’re Constantly Breaking Down and Rebuilding

The body doesn’t store protein in the same way it stores carbohydrates or fats. Instead, it recycles. Every day, you break down and rebuild around 300g of protein - that’s the equivalent of roughly 50 eggs, 3kg Greek yoghurt or 1kg chicken breast. You can’t possibly eat any of those amounts, so this has to be an ongoing process, called protein turnover, and it is how your body maintains everything from your muscles to your enzymes.

Turnover rates vary: fast in places like the liver or gut (hours to days), moderate in muscles (a week or two), and slower in structural tissues like skin and bone (months). This is why consistently eating enough protein matters - the supply needs to meet the demand (2).

Protein and Menopause: A Critical Time to Reassess

During and after menopause, protein needs often go up. Oestrogen and testosterone levels drop, leading to increased muscle breakdown, slower repair, and changes in body composition. Many women may notice more fat accumulation, less muscle tone, and greater difficulty maintaining strength - this could be because muscle is being lost and not adequately replaced.

Muscle is more than aesthetic. It’s a major store of glucose, and less muscle mass means a higher risk of insulin resistance and type 2 diabetes. Bone density also declines, and protein, when combined with resistance exercise, along with sufficient levels of vitamin D and calcium, plays a role in bone cell growth and turnover. Without enough protein, especially alongside the hormonal changes of menopause, it’s easier to gain weight, feel tired, and lose strength (3).

Hunger, Cravings, and the Protein Leverage Hypothesis

Have you ever eaten a full meal and felt hungry an hour or so later? That may be because the meal was low in protein. According to the Protein Leverage Hypothesis, our bodies seek out a certain amount of protein each day. If that target isn’t met, hunger may persist - even if you've eaten enough calories. This can lead to overeating other macronutrients, especially refined carbs or fats, which don’t satisfy in the same way.

Protein is highly satiating - it delays gastric emptying and stimulates gut hormones like cholecystokinin (CCK) and glucagon-like peptide 1(GLP-1), which tell the brain you're full. It also has the highest thermic effect of food, meaning 20–30% of the calories from protein are used just to digest and metabolise it (compared to 5–10% for carbs and 1–3% for fats).

Protein can actually help regulate your appetite, which can reduce cravings and help with weight maintenance or loss, without the need for Ozempic! (4)

How Much Is Enough?

In the UK, the reference intake for protein is 0.8g per kg of body weight. For most adults, that’s about 45g for and 60kg woman and 56g for a 75kg man. But these figures are based on minimum requirements to avoid deficiency, not to optimise health, especially in midlife and beyond.

Many nutrition professionals now recommend 1.2–1.5g per kg of ideal body weight per day, especially if you’re over 50, active, or managing chronic conditions. For example, a 60kg woman might aim for around 70–90g and a 75kg man 90-115g daily.

A few signs you might not be getting enough:

You’re frequently hungry or low in energy.
You're losing strength or muscle mass with age.
Your recovery from exercise is slower than expected.

Aim to include two quality protein sources in each meal, especially if they are solely plant-based. A great starting point is to ensure you’re getting at least 25–30g of protein at breakfast. This helps maintain stable blood sugar levels throughout the day, particularly after an overnight fast when your body is in a catabolic (breakdown) state. Essentially, your body has been using stored energy (like glycogen and fat) to function during sleep, and muscle breakdown can occur as part of this process. To reverse muscle breakdown, a protein-rich breakfast may be key.

Spread It Out for Better Results

Research shows that spreading your protein intake throughout the day is more effective for muscle health, including strength and mobility, than loading it all into one or two meals. This is especially relevant for those eating plant-based diets - the variety and portion sizes needed to hit protein targets can be harder to achieve in one go (1).

Not All Protein Is Created Equal

Protein quality matters. Complete proteins contain all nine essential amino acids in the right proportions. Animal sources like eggs, dairy, meat, and fish tend to be complete and well absorbed (eggs have one of the highest bioavailability scores). Plant proteins are often incomplete, meaning they may lack one or more essential amino acids. But you can combine them - for example, rice and beans - to make a complete profile.

If you follow a plant-based diet, you’ll need to focus more on variety, quantity, and possibly add sources like tofu, tempeh, edamame, hemp, and legumes (sprouted for better digestibility and absorption).

Protein, Muscle Loss and Ageing: What You Need to Know

From age 30, we lose roughly 3–8% of muscle mass per decade, and strength can decline even more rapidly. This age-related loss of muscle, known as sarcopenia, increases the risk of falls, frailty, and hospitalisation. It’s now considered a muscle disease and not just part of “normal” ageing. The combination of inactivity, low appetite, chronic conditions (like type 2 diabetes), and low protein intake can speed up this process.

Adults over the age of 50 may also become more resistant to muscle growth signals, so it takes both more effort and protein to maintain or build muscle. Weight training plus a higher protein intake can help slow or even reverse this loss.

And one final important point – there’s no need to obsess over counting protein grams. Instead, focus on enjoying protein-rich meals, maintaining variety, and staying consistent over time. I’ve included a list of key sources of protein below, so you can get a general idea of the amounts when thinking about your intake. If you fall a little short of your ideal target on any given day, don’t worry – it will balance out over time. The key is not to stress about exact numbers, but to prioritise protein as part of a healthy, balanced diet (5).

Protein content using familiar serving sizes

1 medium chicken breast (skinless, ~120g) – ~30g
1 average steak (sirloin, ~170g cooked) – ~40g
1 fillet of salmon (~130g) – ~27g
1 fillet of cod or haddock (~150g cooked) – ~32g
1 large egg – ~7g
1 handful (30g) grated cheddar cheese – ~7g
1 cup cooked lentils (~200g) – ~18g
½ block firm tofu (~125g) – ~12g
1 slice wholegrain bread – ~4g
1 small pot (150g) plain Greek yoghurt (2% fat) – ~10g
1 tablespoon peanut butter (~16g) – ~4g
1 tin of salmon in spring water (~105g drained) – ~23g
1 cup cooked quinoa (~185g) – ~8g
1 handful (30g) mixed nuts – ~5g
½ cup cottage cheese (~100g) – ~11g

*All values are approximate and based on average UK food data.

1.	Wu G. Dietary protein intake and human health. Food Funct. 2016 Mar 16;7(3):1251–65.

2.	Poortmans JR, Carpentier A, Pereira-Lancha LO, Lancha A. Protein turnover, amino acid requirements and recommendations for athletes and active populations. Braz J Med Biol Res. 2012 Jun 8;45(10):875–90.

3.	Kuo YY, Chang HY, Huang YC, Liu CW. Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis. Nutrients. 2022 Jan;14(19):4210.

4.	Raubenheimer D, Simpson SJ. Protein Leverage: Theoretical Foundations and Ten Points of Clarification. Obesity. 2019;27(8):1225–38.

5.	Coelho-Junior HJ, Calvani R, Azzolino D, Picca A, Tosato M, Landi F, et al. Protein Intake and Sarcopenia in Older Adults: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2022 Jul 18;19(14):8718.

Disclaimer

Content shared by Jane Lawson is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. Always consult your GP or a qualified healthcare professional with any medical concerns, and before making changes to your diet, exercise routine, or overall health plan.

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