DEMYSTIFYING PROTEIN NEEDS
Crédit photo : Altitude Stratégies
Collaboration avec la Boulangerie St-Méthode
Protein is essential for good health and for maintaining quality of life as we age. Meeting your protein needs is therefore a valuable habit to develop. There are simple, everyday solutions to help meet protein requirements, even for older adults, whose needs are higher than those of many younger adults. Below is some key information on protein, along with practical tips for adopting a protein-rich diet with ease.
The role of protein
Protein serves many functions in the body, including:
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Supporting the maintenance and growth of muscle mass, crucial for preserving strength and independence with age
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Maintaining strong bones
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Promoting satiety and appetite regulation
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Supporting skin structure and renewal
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Strengthening the immune system by contributing to antibody formation
Protein requirements
Daily protein needs are set at 0.8 g/kg for healthy adults, equivalent to 56 g for a 70 kg (154 lb) person. For older adults, studies suggest 1 to 1.2 g/kg per day to help limit muscle loss, 70 to 84 g for a 70 kg individual.
|
Aliment |
Portion |
Protein quantity (g) |
|
Egg |
1 large |
6 |
|
Almonds |
60 ml (1/4 cup) |
8 |
|
Cooked chickpeas |
250 ml (1 cup) |
11 |
|
Cooked salmon fillet |
90 g |
20 |
|
Cooked lean minced beef |
90 g |
23 |
|
Plain yoghurt 0-2% fat |
175 ml (3/4 cup) |
8 |
|
Firm tofu |
100 g |
8 |
|
Roast chicken breast |
90 g |
22 |
|
Lentilles bouillies |
250 ml (1 cup) |
19 |
|
1% milk |
250 ml (1 cup) |
9 |
The importance of protein distribution
It’s not only total protein intake that matters, but also how it is distributed throughout the day. Research suggests the body can only effectively use 20-40 g of protein at a time, which is why spreading intake across meals is recommended.
Example of a 25 g protein breakfast:
|
Aliment |
Portion |
Protein quantity (g) |
|
St-Méthode Multi-cereal bread |
2 slices (59 g) |
8 |
|
Peanut butter |
30 ml (2 tbsp) |
8 |
|
Raspberries |
125 ml (1/2 cup) |
1 |
|
Plain yoghurt 0–2% fat |
175 ml (3/4 cup) |
8 |
|
TOTAL |
25 |
|
What about protein supplements and high-protein diets?
Protein supplements
For most people, diet alone is sufficient to meet protein needs, and food should always be prioritised over supplements. However, in certain situations (e.g. medical conditions, athletes), protein supplements may be useful. Consulting a healthcare professional is recommended.
High-protein diets
Consuming very high amounts of protein, 2 g/kg/day or more (140 g+ for a 70 kg person), is not recommended. Some studies associate excessive protein intake, particularly from animal sources, with a higher risk of chronic diseases (e.g. cardiovascular disease). In people with kidney disease, high-protein diets may worsen kidney function.
Animal vs plant protein
Animal proteins are considered complete, as they provide all essential amino acids in adequate proportions. Most plant proteins are incomplete, but varying sources daily allows needs to be met.
Plant protein sources include nuts, seeds, whole grains, soya products (tofu, tempeh, edamame) and pulses.
Many Boulangerie St-Méthode breads combine whole grains and seeds (e.g. Multigrain bread, 100% Wholegrain Sprouted Wheat Miche, Gourmet Seeds, Le Noble), making them excellent sources of plant-based protein.
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