Just when you thought we’d hit peak proteinmania, a study comes along that has us putting down the Skyr.
Whether your algorithms are more tailored to #catsofinstagram posts or ‘get ready with me’ tutorials, chances are they will have been peppered with a flurry of protein-centric recipes. A quick scan of the yoghurt aisle alone will reveal a whole section dedicated to high protein options with some boasting a whopping 30g per pot (three times more than normal yoghurt). Active lifestyle? Eat more protein. Perimenopausal? Ditto. No longer the reserve of gym bros, ‘high protein’ has become the new ‘low fat’ of the 90s, with searches reaching a five-year high according to Google Trends (even 11 year olds are asking Alexa to calculate protein counts according to LS:N Global). And there is a whole industry expediting our obsession with everything from protein coffee to protein pasta (an oxymoron if ever we heard one). Move over granola bars and rice cakes (too high in glycemic sugar and carbs), it’s all about turkey bars and lentil cakes.
But have recent headlines suggesting that eating less protein could support healthy ageing have put a spanner in this current preoccupation with the macronutrient that, until now, hadn’t come with the same social stigma as its predecessors (the 90s being dominated by carb chat and the 80s being focussed on fat)? But before we unpick whether we have to reassess our lunch choice, a bit about protein and why we need it.
Why do we need protein?
© Getty ImagesOn the most basic level, protein forms the building blocks to our bodies. “Protein is formed of 20 amino acids, the molecules that form our tissues and repair our body cells which says just how critical it is to human health,” confirms Nutritionist and Women’s Health Expert Lola Ross. “Our bodies have the ability to make non-essential amino acids, but there are nine essential amino acids that we can only get from the food we eat. Eating foods rich in protein helps with satiety and weight management, and it keeps blood glucose levels steady which is important for healthy aging and reducing the risk of age-related disease.”
How much do we need?
© Getty Images“The UK department of health recommends that women need around 46g of protein a day but different stages of a woman's life can affect a woman's daily protein needs such as in pregnancy and breastfeeding, where daily protein demands increase by around 10g,” says Ross. “In midlife, hormonal shifts can impact muscle mass which means that we need more daily protein to help maintain our muscles and strength.” A sentiment echoed by Dr Amalia Annaradnam, GP and Hormone Specialist who warns that 100g of chicken breast does not equate to 100g of protein as some people might think. “Ideally we need 1.2-1.6g pf protein per kg of body weight depending on how active you are,” she advises.
Perimenopause and protein:
“From our 30's we start to experience a 3-5 % decrease in muscle mass per decade and 1-5% decline in strength per year from 40-50,” says Dr Amalia. “Around menopause, this increases due to a decline in hormones (oestrogen, progesterone and testosterone) and speeds up dramatically after 60. Maintaining muscle mass is essential to keep us strong and ambulatory as we age especially as frailty is a big problem in our elderly population today as we live longer. Consuming enough protein (both experts recommend good quality protein with meat, fish and eggs providing the most complete sources) is essential to help maintain and build muscle mass alongside exercise such as strength-training but also important to prevent visceral fat (unhealthy fat) forming as we age.”
© Getty ImagesPersonal trainer to stars such as Claudia Schiffer and Naomi Campbell David Higgins agrees; “As you go through perimenopause and menopause, strength, conditioning and maintaining muscle mass and bone density become more important with protein being the best way to support this as well as helping to boost a flagging metabolism.”
Can you eat too much protein?
“Absolutely,” says Lola. “Like most things, too much can become a burden on the body and maximising protein at the expense of other nutrients can lead to issues such as kidney problems and weight gain. Protein poisoning is rare but can happen in those consuming extreme diets where there is a high intake of protein without enough carbohydrates or fat being consumed. Our bodies can only effectively use around 25g of protein in one meal so it is best to eat your protein foods distributed throughout the day”.
A case for less protein?
Now back to that study. The review suggests that protein restriction (PR) may actually promote better metabolic health and longevity. BUT, (and this is a big ‘but’ according to Innermost’s in-house nutritionist Maria Ribeiro), it’s worth scraping beneath the surface before you park your protein powder.
"This review is an interesting addition to the growing body of research around protein and healthy ageing, but it's important not to take headlines like this as gospel,” warns Maria. “Much of the evidence linking lower protein intakes with longevity comes from animal studies, so we can't conclude that simply eating less protein will help people live longer.
The biggest mistake people can make is treating nutrition headlines as universal advice. What works for a sedentary adult may not be appropriate for someone who exercises regularly, is trying to preserve muscle, or is simply looking to age well. We also have decades of research showing that adequate protein is essential for maintaining muscle mass, strength and physical function throughout life.” Maria notes that longevity isn't just about living longer - it's about living well, staying active and preserving your independence as you age.
The expert insight:
“The takeaway from this research shouldn’t be that we all need to start cutting back on protein. Protein plays an important role in maintaining muscle mass, strength and physical function, particularly as we get older,” says Maria. “Rather than thinking of protein as something we should either restrict or consume as much of as possible, it’s more useful to focus on what is appropriate for you. Aim for good-quality protein from food or supplementation within a balanced, nutrient-rich diet, and seek advice from a registered nutrition professional if you’re considering making a significant change to your intake.”
It's a sentiment shared by Nutritionist at Together Health Lola Biggs; "The science suggests it’s more about finding the right balance. Protein is important for maintaining muscle, strength and boosting resilience as we age, but consistently eating very high amounts, particularly from animal sources, may activate growth pathways that aren’t necessarily beneficial when they’re routinely stimulated. Protein quality and overall diet matter, with plant-based sources often linked with better long-term health. The aim is to get enough protein, from varied sources, to support your body without overdoing it and adding unnecessary burden.”
Protein in Numbers:
Powder up; our favourite protein supplements
Our experts note that whilst there is no substitute for good quality protein in its original food state (preferably organic) protein powders can be a helpful addition to hit your protein goals. Here are our favourites:
BEST FOR VEGETARIANS: Bodyism Protein Excellence, £60
This vanilla-flavoured vegan powder contains a mix of pea and rice proteins and is good for those seeking a clean, plant-based, soy-free option. We loved that it doesn’t have that faintly gritty texture sometimes associates with pea-based powders.
BEST FOR WATER UPGRADERS: Welleco the Hydro-Protein Elixir, £39
Founder Elle Macpherson is always one step ahead of the supplement game and her latest offering is designed to be added to water where electolytes give an added hydration boost. While we haven’t tried the blackcurrant and pomegranate iteration we like the passionfruit flavour to pep up our sparking water without making it too sweet.
BEST FOR CLEAN EATERS: The Organic Protein Company Organic Whey Protein, £24
Available in several moreish flavours, the organic whey undergoes a cutting edge ceramic cold filtration system and contains no chemicals or additives. Cookies & Cream is our go-to for adding to our morning yoghurt and is less saccharine than it sounds (there are no ‘natural’ flavourings; just organic coconut sugar and pink rock salt.)
BEST FOR GYM BUNNIES: Innermost The Strong Protein, £29.95
One for those who lift heavy. This whey protein concentrate also includes creatine monohydrate, and magnesium to help increase muscle mass and reduce inflammation. The blendability is exceptional and there is no artificial, or overly sweet taste.
