NOURISH
BY CHARIS TORRANCE
Forget the old myth that protein is just for gym junkies. The truth? It’ s a nutrient your body needs at every age. The question is: Are you getting enough?
The protein boom is here – and we’ re loving it. Once upon a time, upping your protein intake seemed to be reserved for weightlifters. Today, however, more and more people are talking about the importance of getting enough protein in their diets. Making sure you meet your protein needs plays a crucial role in maintaining a healthy body.
ARE YOU GETTING ENOUGH? For many years, the reference intake for adults was around 0.8g of protein per kilogram of body weight per day. This remains a useful benchmark, but individual needs may be higher.“ Although this is still considered the minimum amount needed to prevent deficiency, it is not the ideal amount for overall health,” says Murray Hewlett, CEO of medical insurer Affinity Health.
Newer research shows that many people may actually do better with more protein, especially if they’ re active, getting older, or trying to stay strong and energised.“ In these cases, needs can sit closer to about 1.0g to 1.6g per kilogram a day, depending on lifestyle,” adds Hewlett.“ For example, a person weighing 70kg may need between 55g and 70g-110g per day for optimal support.”
Low protein intake doesn’ t always show up straight away. Hewlett says inadequate intake may contribute to:
• Feeling tired or low on energy
• Constant hunger, even after eating
• Weak or thinning hair and brittle nails
• Slow healing of cuts or wounds
• Loss of muscle or feeling weaker than usual
WHY PROTEIN MATTERS Protein helps repair and maintain muscle tissue, which is essential for staying active, strong, and mobile, whether through regular exercise or everyday movement. Getting enough protein also supports recovery and physical performance. It also helps stabilise blood sugar, reducing energy crashes and reliance on sugary snacks or caffeine.
“ Protein also promotes satiety, supporting healthy weight management, and aids metabolism by requiring more energy to digest than fats or carbs. It plays a key role in producing enzymes and hormones that regulate digestion, mood, and overall wellbeing,” says Hewlett.
As we age, we lose muscle mass through a process known as sarcopenia. This is one reason why some older adults may benefit from more than the standard reference intake.
“ A slightly higher intake, around 1.0g-1.2g per kilogram or more, can help preserve muscle, support strength and balance, and reduce the risk of falls,” adds Hewlett.“ It also plays an important role in recovery after illness or injury, which can take longer in later years.” IB
52 INBOUND SA / OCTOBER 2026