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Protein needs
Enough protein is essential for maintaining body functions and growing muscle.
How much protein do you need?
0.8 grams of protein per kilogram of body weight per day is the recommendation for most adults.
As you get older, your protein needs may increase to 1 – 1.2 grams per kilogram daily to help slow down muscle loss due to ageing.
For muscle growth, the recommendation is 1.2 – 1.8 grams per day. It is recommended not to have more than 2 grams per kilogram of body weight per day.
Can I have too much protein?
A very high protein intake will not result in more muscle. Adequate protein intake combined with weight training will promote muscle growth.
Your body does not store protein; too much protein may be used as energy or stored as fat. A high protein intake can strain your kidneys and long-term high protein intake can also affect bone health.
Protein sources
Red meat, chicken and fish are great sources of high-quality protein. Keep to unprocessed meat options and limit red meat to a maximum of 3 portions a week.
Include more legumes such as beans, lentils and chickpeas and try to have at least three portions a week.
Whole grains such as brown rice, dairy products, eggs and soy provide ample protein.