Recently, I stopped myself from buying protein popcorn.
Wow, the food industry really knows how to double down on a trend. A glimpse of positive data and suddenly podcasters, influencers, marketers and food companies are all in.
So what’s the jam?
Is the protein surge grounded in credible evidence, or will we all be back to low-fat, cereal-heavy nutrition pyramids in a couple of years?
As usual, the science is more nuanced than the marketing. Here’s the short version:
1️⃣ Women aged 50+ protein really matters
1.2–1.6 g/kg/day
(Closer to 1.6 g/kg if strength training, unwell, or losing weight)
Through peri- and post-menopause:
- Muscle loss accelerates
- Insulin sensitivity declines
- Protein digestion becomes less efficient
More protein can:
- Preserve lean muscle
- Stabilise blood glucose
- Reduce frailty risk
- Support repair and recovery
2️⃣ Metabolic health issues (insulin resistance, prediabetes, Type 2 diabetes)
1.2–1.5 g/kg/day (or 25–35% of energy)
Why:
- Better glycaemic control
- Fewer glucose spikes
- Lean mass preserved during weight loss
- Better satiety
3️⃣ Healthy, metabolically flexible adults
0.8–1.0 g/kg/day
Enough to meet needs and maintain muscle.
More isn’t harmful; the benefits flatten once adequacy is met.
4️⃣ Resistance training/muscle building
1.6–2.2 g/kg/day
- Maximises muscle protein synthesis
- Supports recovery
- Especially important in calorie deficits
Timing matters
Aim to spread protein evenly across the day — especially if you’re 50+, when digestion isn’t as efficient as it once was.
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