THE POWER OF PROTEIN: ESSENTIAL BENEFITS FOR YOUR HEALTH | Blog Article

When you think about “Protein”, you instantly think about protein shakes and snacks as well as individuals who are constantly striving to bulk up their build. Even if you’re not someone who’s interested in building up your muscles, it is still important for your body to have sufficient protein as they play an essential role in maintaining muscle mass and strength to carry out day-to-day tasks.

 
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Simply put, our bodies are complex machines, and protein is its fundamental building block. From repairing tissues to supporting immune function, protein plays a crucial role in maintaining optimal health.

What Is Protein?

Protein is everywhere in your body—in your muscles, bones, skin, hair, and even in your blood. It’s like the body’s construction material, responsible for building and repairing tissues and keeping vital systems running smoothly.

As Louis Yap, Senior Dietitian at Mount Elizabeth Novena Hospital, puts it:

"Protein helps our body cells perform everyday activities and ensures that muscles, organs, and bones function normally. Proteins also create hormones and enzymes, which are crucial for maintaining a healthy immune system.”

How Much Protein Do You Need?

Your protein needs vary depending on several factors: your age, gender, weight, and level of physical activity. For the average Singaporean adult aged 18 to 49, HealthHub recommends a daily intake of 0.8 grams of protein per kilogram of body weight. That means a person weighing 60kg should aim for about 48 grams of protein per day.

 
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However, if you're over 50, maintaining muscle mass becomes more important to avoid falls and fractures. That’s why older adults should aim for 1.2 grams of protein per kilogram of body weight.

And for those of us who are more physically active—whether you’re an athlete or just regularly hitting the gym—your body needs more protein to recover and build muscle. Healthline suggests an intake of 1.2 to 1.4 grams of protein per kilogram of body weight for active individuals.

Top Protein-Rich Foods to Add to Your Diet

Whether you’re vegetarian, vegan, or a fan of meat, there are plenty of delicious ways to get your protein fix. Animal-based proteins like chicken, beef, pork, and fish are classic options, but plant-based proteins such as soy products, nuts, and beans are equally beneficial.

Not only do plant-based proteins provide a hearty dose of protein, but they also come with added benefits like iron, vitamin B, and zinc, which support your immune system.

Tip for Seniors: “Dairy and soy products like milk and tofu are excellent protein sources, especially for seniors. They also contain calcium, which is vital for bone health,” says Yap.

How to Easily Add More Protein to Your Day

If the idea of meal prepping for protein overload feels overwhelming, don’t worry! Small tweaks to your daily meals can make a big difference.

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Here are some easy ideas:

• Breakfast: Start your day with a protein-packed choice. Eggs are an easy choice here – scrambled, fried or even half-boiled – it's up to you!
• Lunch: Switch out white rice for brown rice, or choose vermicelli over other type of noodles. It’s rich in fiber, protein, and iron, which helps prevent that post-lunch energy slump.
• Snack Time: Sip on a soy beverage or enjoy a bowl of silky bean curd during your afternoon break. Edamame beans are also a great choice,
• Dinner: A hearty bowl of sliced fish soup is a light yet protein-rich way to wind down your day.

For seniors or older adults with chewing difficulties, soft options like tofu, eggs, and fish are gentle on the teeth while still packing a protein punch. If chewing is a concern, consulting with a dietitian can help tailor protein-rich meals to your needs.

Important Note: A person’s protein intake is unique to them and we always encourage and recommend consulting a healthcare professional before changing your regular diet.

Benefits of Eating Protein

 
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Now that you understand how to include protein in your meals, let’s look at some of the benefits you’ll reap.

1. Reduces Late-Night Cravings

If you find yourself reaching for snacks before bed, adding more protein to your meals can help. Protein reduces levels of the hunger hormone ghrelin¹, making you feel fuller for longer. So, if you’re trying to lose weight or stop those late-night snack attacks, a high-protein diet may be the answer.

2. Strengthen Your Bones

Did you know that 50% of your bones are made of protein? Studies, as shared by Healthline, suggest that higher protein intake can help preserve bone mass and lower the risk of osteoporosis and fractures, especially as you age.

3. Manages Blood Pressure

High-protein diets have been linked to lower blood pressure, which can reduce the risk of heart disease, strokes, and kidney problems. A study by Boston University Medical Center found that people who consumed about 100 grams of protein a day had a 40% lower risk of developing high blood pressure.

Choose the Right Protein for You

Choosing to get your protein through supplements like protein powder or from natural food sources really boils down to personal preference. These days, there are plenty of brand options available in the market to choose from such as well-known names like Lush Protein or Optimum Nutrition.

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If you’re opting for protein from food source but need some help getting started, a ready-to-eat meal service like YOLO Foods may be an option to consider. YOLO Meals are prepared with their in-house nutritionist and chefs, and provides dietary and nutritional information for every meal.

Did you know? Fitness First members get to enjoy exclusive discounts through First privileges.

Final Thoughts

Protein isn’t just for athletes or gym-goers. It’s for everyone. It supports your bones, muscles, and overall health, helping you feel stronger and more energized. By making small, manageable changes to your diet, you can reap all the benefits that protein has to offer.