Breakfast of toast and jam, pasta dish at lunch, soup in the evening: this day seems balanced, yet it provides little protein. Many French people stay around the minimum recommended by ANSES, i.e. 0.83 g per kilo of body weight. There remains a question that makes you think: how to increase your daily protein intake without changing everything?
Much more than muscle for your body
“Proteins are complex molecules that are essential to almost all biological processes, and they are made up of 20 amino acids“, describes Dr Rupy Aujla, nutritionist, British media The Independent. He adds: “The vast majority of protein you consume and recycle in your body goes to other areas; enzymes, hormones, cell structures, bones, hair, nails“In other words, these bricks are used as much for the skin, the immune system and the brain as for the muscles.
“You actually have slight muscle breakdown“, he explains. We can bear this for a while, “but you will probably end up having mild symptoms. This can be brittle hair, weak nails, lack of energy, and fatigue or frailty, especially as we age. And all this comes together in a general impression of not being in the best shape“.
Are you really eating enough protein every day?
The ANSES benchmarks speak of a recommended daily intake of 0.83 g of protein per kilo for an adult, around 1 g after the age of 60 and around 1.2 g for a pregnant woman. These figures avoid deficiency, not always slow muscle wasting or sarcopenia.
“You need more protein as you age“, insists Dr Rupy Aujla. He details three reasons: appetite declines, the intestine absorbs less well and, after around 50 years, “you experience something called anabolic resistance… your muscles don’t respond to dietary protein the same way they did in your 20s or 30s“. Seniors should therefore aim for a protein portion at each meal.
How to easily add protein to your diet?
To add protein to your diet, the idea is to fill about a quarter of the plate with a rich source: fish, poultry, eggs, Greek yogurt, Skyr or cottage cheese, but also plant proteins such as lentils, chickpeas, beans, tofu, tempeh or edamame. Whole grains combined with these legumes provide all the essential amino acids.
Another easy gesture: a small handful of oilseeds (peanuts, almonds, walnuts) or seeds on salads, soups or yogurts already adds a few grams of protein. Conversely, fatty meats and cold cuts concentrate saturated fats and cholesterol. Highly sweetened, ultra-processed protein powders are “likely to have a negative impact on your gut health“, he warns. Better a simple formula mixed with milk or fruit.