Spotlight on PROTEIN

We hear a lot about this key nutrient, but how much do you really know? Dietitian Susie Burrell breaks it down

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Protein is a word that gets used a lot in the fitness world, but it isn't just for bodybuilders. Dietitian Susie Burrell says it's a particularly important nutrient for women, and many of us don't get the optimum amount.

“Not only is it essential for muscle growth and repair, and to keep the skin and hair healthy, but what we're coming to understand is how important it is to help prevent reductions in metabolic rate as women move into their forties and fifties,” she says.

Here, Susie explains how we can all ensure we're getting a proper protein fix.

THE LOWDOWN ON PROTEIN

Protein is a key nutrient found in animal-based foods such as dairy, meat, fish and eggs. Susie says you can also find it in tofu, tempeh, quinoa, chickpeas, seeds and more, but most women don’t get enough protein to meet their daily and body needs.

“The average female needs at least one gram of good-quality protein for every kilo of body weight,” she explains.

“We base this on your healthy weight, so the average female will require a minimum of 50-70g and up to 80-100g depending on your individual goals.”

Protein becomes especially important for women during perimenopause.

“Getting optimal amounts of protein will help to minimise muscle mass loss, support the insulin and the glucose regulation, plus regulate appetite,” tells Susie.

SIGNS YOU MAY NOT BE GETTING ENOUGH