Why you should have enough protein with every meal

IF you have been to the supermarket recently, you will probably have noticed the word protein everywhere.

There are protein yoghurts, protein cereals, protein bars, protein drinks and even protein chocolate. It seems like every week there is another product promising to help you get more protein into your diet.

Protein is one of the most important nutrients our bodies need. It helps repair muscles, supports our immune system and keeps our bodies working properly. It also becomes even more important as we get older.

As we age, we naturally lose muscle. This is completely normal, but losing too much muscle can make everyday life more difficult. Climbing stairs, carrying shopping or even getting out of a chair can become harder if we do not look after our muscles.

That is why eating enough protein and doing some regular strength training go hand in hand.

Protein also helps your body recover after exercise. Whether you have been walking, gardening, swimming or lifting weights, your muscles need protein to repair themselves and become stronger.

Another reason protein has become so popular is because it helps keep you feeling full. A meal that includes a good source of protein is often much more satisfying than one that is mostly made up of refined carbohydrates. This can help reduce snacking and make it easier to manage your weight.

One question I get asked a lot is whether people need all these new protein products. For most people, the answer is no.

You can get plenty of protein from everyday foods without spending extra money.

Chicken, turkey, fish, eggs, lean beef, milk, Greek yoghurt, cottage cheese, beans, lentils and chickpeas are all excellent sources of protein.

The aim is to include some protein with each meal rather than eating most of it at the end of the day.

For breakfast, try eggs on wholemeal toast or Greek yoghurt with fruit.

For lunch, choose chicken, tuna or cottage cheese in a sandwich or salad.

For your evening meal, include lean meat, fish or beans alongside plenty of vegetables and some potatoes, rice or pasta.

A good guide for most adults is to aim for around 20 to 30 grams of protein with each main meal. You do not need to count every gram, but having a rough target helps build balanced meals.

With regular movement and strength training, it can help you stay stronger, recover better and continue doing the things you enjoy for many years to come.