How can we increase our Protein. - Group Talk - Week Commencing 10th March 2025.
- friendsonajourney2
- Mar 19
- 2 min read
Protein is an essential Macro-nutrient for tissue growth, muscle repair/growth, hormone balance, blood sugar regulation, appetite control, increase metabolic rate, weight management and improved overall health.
The amount of protein we should eat varies as we are all individuals;
Sex
Age
Activity
The UK recommended Daily Intake (RDI) is 0.36g per lb body weight or 0.8g per kg body weight , for all adults.
But this is broken down further depending on how active you are;
If you are sedentary the above is advised.
If you are exercising regularly and your goal is fat loss, RDI is 0.54g to 0.7g per lb body weight or 1.2g to 1.6g per kg body weight.
If you are exercising regularly and your goal is muscle gain, RDI is 0.7g to 1g per lb body weight or 1.6g to 2.2g per kg body weight.
In the UK protein deficiency is rare due to the ease of access to high-protein foods, however there are certain segments of the population that can be at risk;
Aging adults
Restrictive Diets
Medical Conditions
Signs of protein deficiency;
Muscle weakness and loss
Fatigue
Low energy levels
Problem with hair, skin or nails
frequent infections
We can eat too much protein but this is dependant on our activity. Eating notably more than your recommended daily intake, chiefly over 1g per lb body weigh/2.2g per kg body weight, can lead to health issues;
Kidney problems
Bloating
Constipation
Dehydration
Digestive problems
What foods are high in protein.
Checking the nutritional label of foods helps us identify the amount of protein along with other macronutrients within the food. It also allows us to identify the whole source of protein and quality i.e. whole, processed, UPF.
Great sources of protein.
Eggs
Meat
Poultry
Tofu
Cheese
Whey
Soya
Plant - Fruit/Vegetables
Pulses - Beans/Lentils
Nuts/Seeds
Fish
A high protein diet is reported through research to improve our overall health and well-being, by building and maintaining muscle mass, supporting weight management, regulating blood sugar levels, and improving satiety signals. We can easily increase our daily protein intake by including a well-proportioned protein source within every meal and snack.
Resources:
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