[noscript_1]
It seems almost everything comes with ‘extra added protein’ these days, from bread and breakfast cereal to chocolate mousse.
But protein is not just a marketing buzzword, it is an undeniably important nutrient, used every day to repair tissue, maintain strength, support the immune system and keep organs, skin, hair and nails healthy.
As we get older, protein becomes especially important for helping preserve muscle mass, strength and mobility, all of which play a role in staying independent and well.
It can also help us feel fuller for longer, because protein tends to be more satisfying than many refined carbohydrates and takes more work for the body to break down.
Unlike fat and carbohydrate, protein is not mainly stored by the body as a reserve fuel.
That means we need a regular supply from food – and that does not mean chomping down on a steak every day.
Some assume meat is the only reliable option, while others worry plant-based diets cannot provide enough.
In reality, the picture is more nuanced, and the quality, variety and spread of protein across the day can all make a difference.
Protein comes in many forms – not just steak
Protein is naturally present in scores of different foods, from eggs, yoghurt, fish and chicken to beans, lentils, tofu, nuts and seeds.
There are also countless protein bars, shakes and powders aimed at people looking to build muscle, cut calories or simply boost their daily intake.
Protein is also one of the key pillars of nutritionist Emma Bardwell’s The 30g Plan, a practical eating style built around four goals: 30g of protein with each meal, 30g of fibre a day, 30 different plant foods each week, and a small calorie deficit if weight loss is the aim.
Last month saw the release of The 30g Plan Cookbook, which we are exclusively serialising for Mail+ members.
Over the course of six weeks, the plan guides readers through a realistic, sustainable approach to healthy eating, with the aim of supporting weight loss, better energy, improved digestion and overall wellbeing.
There’s also a weekly weight loss group to meet other people on the plan, to get support and swap tips for making the plan work for you.
Yet when it comes to protein, many people are unsure how much they actually need – or which foods provide the best sources.
So how much do you really know about protein – where to find it, how your body uses it, and whether you are getting enough? Take our quiz to find out.
Hi, I’m Emma Bardwell, a nutritionist with more than 15 years’ experience helping people improve their health and lose weight.
I’ve been there. I was overweight, unhappy with my skin and stuck in a rut. Then I changed the way I eat. You can now do the same with my tried-and-tested healthy eating plan. And for DailyMail+ subscribers, it’s completely free.
