Protein is the fundamental structure of your body, forming your bones, muscles, skin, hair, and blood. Unlike fats and carbohydrates, protein cannot be stored in the body for later use, making a consistent daily intake essential to prevent your system from breaking down its own muscle tissue.

 

As a baseline, aim for 1g of protein per kilogram of your ideal body weight each day. While this is a standard starting point, experts often suggest a higher target of 1.5g to 2g per kilo to better support longevity, metabolism, and muscle preservation as you age.

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The timing of your intake becomes important with age and crucial over the of age 65. Consuming a significant 30g "hit" of protein at breakfast acts as a biological switch that halts overnight muscle breakdown and initiates protein synthesis.

 

Animal proteins like eggs, steak, and chicken are highly efficient, with a palm-sized portion typically providing roughly 30g.

 

Prioritising S.M.A.S.H. oily fish—Salmon, Mackerel, Anchovies, Sardines, and Herring—at least three times a week to secure essential, anti-inflammatory Omega-3 fats for heart and brain health, and to support muscle growth.

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