Special Guest Feature

Louise Fisher – Nutrition scientist and Healthy aging advocate

When I reached my 50s, I was the fittest I’d been in a long time. I was raising busy teenagers, training hard in the evening because that was my only free time and despite knowing better, sometimes skipping meals.

I was committed to staying strong and active, but I kept coming down sick.

Just annoying sniffles and viruses but no matter what I did, I couldn’t get on top of it. I now realise it may have been a sign I was low in protein. Other signs can be scratches not healing as quickly, or losing strength, such as finding it harder to open jars.

“If you’re over 50, increasing your protein intake is one of the quickest wins in the battle to feel great. It’s an essential pro-ageing nutrient.“

Protein is not just for gym junkies.

Every cell in your body contains protein and your body is constantly using protein.

Protein plays a vital role in supporting immunity, repairing wounds and body tissues, it helps make hormones such as insulin and when combined with exercise, it keeps bones strong and minimises age-related muscle loss.

Did you know you need more protein once you turn 50?

As you age, your body becomes less efficient at processing protein. This is called anabolic resistance, which means your muscles need more protein to maintain their strength.

For example, research shows that men in their 20s could build muscle with 20g of protein, while men in their 70s needed 40g of protein.

So how much protein do you need? Most healthy adults, male and female, over 50 should have at least 1g to 1.2g of protein per kilogram of body weight.

For instance, a 70kg woman should aim for at least 70 to 84g of protein a day, and at least 90-108g of protein a day for a 90kg man. I suggest anyone doing strength training add an extra 20-30g of protein to help with muscle recovery.

Higher protein intakes are also essential for those recovering from surgery or illness, or for people with poor diets.

Protein is the key to staying active so you can enjoy your retirement to the fullest.

From as young as 30, you start to lose muscle mass and strength.

This decline is barely noticeable at first, but it can accelerate to become a major problem as you get older, impacting strength and mobility. It can stop you from doing what you love and even increase the risk of falls.

The good news is you can slow down muscle loss, and even build muscle well into your 90s. Many studies have shown that a higher protein diet, combined with resistance training, is the best way to combat age-related muscle loss and stay active.

  • My four tips for getting enough protein:
     
    Make each meal count – Spread your protein intake across the day, getting at least 20-30g at main meals. Some studies suggest you absorb protein better this way and it also makes it easier to hit your daily protein targets.
     
    Don’t skip breakfast – In my experience, people often miss protein at breakfast, especially if they just have a coffee or tea and toast or a piece of fruit. For a quick and easy option, try Greek yoghurt with nuts and fruit, or high-protein cereal with high-protein milk. If mornings are a rush, a protein shake is another great choice.
     
    Extra after exercise – If you have been exercising, aim to get that extra 20-30g of protein soon afterwards. Again, a protein shake is often the easiest way to do this. Bold Health makes a protein powder especially for people over 50 that provides protein and extra pro-ageing nutrients.
     
    Focus on healthy protein sources – It’s not just a matter of eating more sausages, bacon or a bigger steak. To help manage risk factors for heart disease such as cholesterol, it is important to have most of your protein from foods that are low in saturated fats. This means focusing on plant protein and lean animal sources, including lean meat, chicken, fish, legumes (dried and tinned beans, lentils), plant protein powders, tofu, nuts and seeds, reduced fat dairy, and eggs.

    Wishing you the best of Health
    Louise Fisher
    Nutrition Scientist
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