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Aussies are being warned about a common food mistake that could see them eating the right amount of protein but in the wrong way
Accredited nutritionist Faye James told Yahoo Lifestyle it’s not just about how much protein people eat, but how often
“Many Australians have toast or cereal for breakfast, a sandwich for lunch and then eat most of their protein at dinner,” said Faye
“Our muscles respond better when protein is distributed evenly across breakfast, lunch and dinner, ideally around 25 to 35 grams per meal.”
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One big benefit to getting more protein on your plate is that it’s what Faye calls the “most satiating” of macronutrients
“It helps reduce hunger hormones while increasing hormones that tell your brain you’ve had enough to eat,” she said
Why older Aussies need to be aware of their protein intake
Protein. It’s having a moment, and according to the experts, it’s about time
“Protein has always been essential, but we’re finally starting to appreciate just how important it is beyond building muscle,” said Faye, author of High Protein 100+
But there’s no denying that there are some common misconceptions about protein, too — one being that only athletes or bodybuilders need more of it
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“In reality, it’s something all of us need every day,” Faye explained
“The people who benefit most are those over 40
“From around our 30s onwards, we naturally begin losing lean muscle mass, a process known as sarcopenia, and that decline accelerates during menopause due to falling oestrogen levels.”
The expert recommended that most healthy adults aim for 1.2-1.6 grams of protein per kilogram of body weight each day
“For a 70-kilogram woman, that’s roughly 85 to 110 grams of protein a day,” Faye said
Discover lunchtime protein options byclicking here
Easy $4 way to get protein at lunchtime
Australian fast-casual food chain Soul Origin is one business tapping into the power of protein
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The eatery has seen increasing demand for protein-packed meals and amid the cost-of-living crunch, there’s one protein option in particular that is proving a hit on the menu: chicken
In a move backed by Australian soccer star Ellie Carpenter, the outlet is letting every customer add an extra 80g of chicken schnitzel or poached chicken to any salad order for just $4
There’s no loyalty membership needed. The offer is open to all
See Soul Origin’s limited-time protein offerhere
“As an athlete, I want food that’s fresh, tasty and filling, and gives me the energy to keep going without the 3pm slump.,” Ellie said, adding that her favourite order is the Chicken Avocado Salad
Certainly, Faye said that chicken is an “excellentsimple way to get more of the good stuff in your diet
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“Chicken contains all nine essential amino acids needed for muscle repair and maintenance, while also being rich in nutrients such as B vitamins and selenium,” she told Yahoo Lifestyle
Find your nearest Soul Origin store by clicking here.
Simple swaps to live healthier
“Other simple swaps include choosing sweet potato over chips occasionally, asking for extra vegetables, selecting grilled instead of fried where possible, or adding legumes or beans to meals,’ said Faye
“The goal isn’t perfection
“It’s making the healthier choice the easier choice, especially on busy days.”
More generally, Faye is pleased to see protein enter the diet and wellness conversation
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“We’re talking much more about healthy aging, strength, metabolic health and preserving muscle,” she said
Having said that, the expert pointed out that it’s important to cut through the noise
“We’re seeing protein added to everything from cereals to desserts, and while some products are genuinely useful, others are more marketing than nutrition,” she said
“My advice is to focus on real food first
“If you can get most of your protein from whole foods, that’s always going to be the best place to start.”
Find out more about Soul Origin’s $4 protein add-on and participating storeshere
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