Why Does My Body Need Protein?

 

Protein in the human body has both functional and structural properties including:

  • Normal growth and development throughout life stages
  • Adequate skeletal, smooth and cardiac muscle for normal functioning of the body and its organs
  • Skeletal muscle contraction, growth, recovery and adaptation from physical activity and exercise
  • Building joint cartilage, hair, skin and nail cells
  • Building other functional and cellular components including hormones, enzymes and antibodies
  • Transportation of small molecules within cells and around the body

 

 

The latest scientific research suggests that consumption of 1.2-1.6g of protein per kilogram of body weight per day is an appropriate protein target to assist prevention and treatment of obesity and support our increasing needs as we age.

 

 

It’s important to note that our protein requirements will change at different stages in our lives, including childhood, adolescence, adulthood, pregnancy and elder years. Also, various physical demands impact our protein requirements. We put our bodies through this intentionally in terms of sport, exercise and labour intensive work, or unintentionally, such as times of physical trauma, stress or certain medical conditions. Therefore, we must adapt our intake depending on our individual circumstances and goals.

 

 

What Foods Contain Protein?

Protein is found in a variety of foods from animal and plant origins, including:

  • All meat and poultry e.g. beef, pork, lamb, duck, chicken, turkey and kangaroo
  • Fish and seafood e.g. salmon, tuna, barramundi, prawns, oysters and octopus
  • Eggs
  • Dairy products like milk, cheese and yoghurt
  • Tofu, tempeh and soy
  • Beans and legumes e.g. edamame, kidney beans, black beans and lentils
  • Nuts
  • Seeds
  • Some whole grains including brown rice, quinoa and spelt
  • Protein alternatives like seitan and nutritional yeast
  • Protein powder supplements like whey, casein, brown rice and pea isolate

 

Why protein requirements change as you age

There’s some evidence that older adults are not as responsive to protein as they age, meaning they need more of it to function optimally compared to younger adults. And the need increases further if you are a woman thanks to menopause.

 

 

“While technically increased recommendations by protein researchers consider those age 65 and older, menopause is a key time in a women’s life where due to hormonal shifts, body composition can change drastically in a short period of time,” says Kelly Jones, MS, RD, CSSD, LDN. These changes include increased body fat and decreased lean muscle mass, the latter of which can impact longevity. Considering that the average age of menopause is 51, women might want to start upping their protein intake sooner than 65.

 

 

 

 

“The decline in muscle mass and function, known as sarcopenia, is due to a variety of factors,” says Jones, including decreased activity levels, poor nutrition, chronic disease, and neurological decline. For older women, though, one of the biggest drivers is menopause-related hormonal changes. During perimenopause and menopause itself, declining fertility causes estrogen levels start to plummet, which has a trickle-down effect on the rest of the body. Research shows that the loss in estrogen, which is important in maintaining muscle and bone mass, can contribute to sarcopenia.

 

 

 

Thus, getting enough protein—which can help stave off the loss of lean muscle—is crucial for older women. A recent study suggests that a high protein intake through middle and later life, especially for older women, may be particularly impactful in helping with the maintenance of physical function. “In this study, people consuming the highest tier of protein—92 grams per day—had a 30 percent lower risk of loss of functioning,” says Dewsnap. “This does not mean you have to consume this much protein, but shows there is likely an association with a higher protein diet and maintaining function as someone gets older.”

 

 

This info has come from

 

https://www.wellandgood.com/protein-requirements-by-age/

 

https://www.trueprotein.com.au/blogs/nutrition/the-ultimate-guide-to-protein