Why Eating Enough Protein Matters
Protein is often framed as “muscle food” for gym-goers — but it’s much more than that.
From building bodies in childhood to preserving strength and bone health during and after menopause, protein is a foundational nutrient that every life stage leans on.
So why does protein matter for everyone no matter their age and stage?
How much protein should you aim for?
What are practical whole-food sources, and when should you use a targeted supplement?
What Protein Actually Does
Protein supplies amino acids — the building blocks your body uses to make muscle, enzymes, hormones, immune cells and structural tissues like skin and bone.
Unlike carbohydrate and fat, protein plays a direct role in growth, repair and preserving lean tissue when calories drop (for example, during illness or weight loss).
Adequate protein also helps with appetite control and maintaining metabolic rate.
(Source: Office of Dietary Supplements)
Kids and Adolescents: Growth Needs Real Protein
Children and teenagers are in active growth phases — they’re building organs, muscle and bone. Recommendations differ by age and body size, but authorities (including Australian nutrient guidelines) list specific RNIs/DRIs for age groups because growing bodies need extra protein relative to their weight.
For example, typical RDIs for school-age children and adolescents increase through the teenage years to support growth and pubertal development. Ensuring protein is included across meals supports healthy growth, immune function and the energy needs of active kids and teens.
(Source: eatforhealth.gov.au)
Practical Tips for Parents and Carers
Offer protein at each meal — eggs, lean meats, fish, tofu, edamame or legumes.
Include protein-rich snacks: nut butter on toast, cheese and fruit, Greek yoghurt with fruit, or hummus and veggie sticks.
For picky eaters, smooth into pancakes, muffins or smoothies (blend in nut butters, yoghurt or milk).
Adolescence and Sports: Extra Attention
Active teens, especially those in strength or endurance sports, may need more protein than the baseline RDI to support muscle repair and performance.
Spreading protein evenly across meals (rather than loading one big dinner) helps stimulate muscle protein synthesis more consistently.
Aim for a protein source with each main meal and after training sessions.
(Source: EatingWell)
Perimenopause & Menopause: Why Protein Becomes Crucial
As oestrogen falls during perimenopause and menopause, women are at increased risk of losing muscle mass (sarcopenia), gaining central fat, and experiencing declines in bone mineral density.
Adequate protein helps blunt muscle loss, supports strength (especially when combined with resistance exercise), and may support bone health when paired with calcium and vitamin D.
Recent guidance and reviews highlight that older adults and post-menopausal women often benefit from somewhat higher protein intakes (commonly suggested in the 1.0–1.6 g/kg/day range for older adults, depending on health and activity), and from prioritising high-quality proteins rich in leucine (an amino acid key to triggering muscle synthesis).
(Source: Harvard Health)
Practical Strategies for Midlife Women
Make protein the centre of your plate at meals: fish, poultry, lean red meat, dairy, eggs, soy, or a combination of plant proteins.
Include a source of protein within 1–2 hours of resistance training (a 20–40 g dose of high-quality protein is commonly recommended to stimulate muscle building).
Spread protein across the day: aim for 20–30+ g per meal rather than most protein at dinner.
(Source: Harvard Health)
Food First — Whole Foods Are Best
Whole foods deliver protein along with vitamins, minerals, healthy fats and fibres.
Animal Sources
Eggs, yoghurt, cottage cheese, lean beef, poultry, fish, and shellfish are great sources of complete protein and often rich in leucine.
Tip: Choose free-range chickens that eat insects and grass-fed or wild meats like beef, buffalo, rabbit, or venison.
Plant Sources
Soy (tofu, tempeh, edamame), legumes (lentils, chickpeas, beans), quinoa, buckwheat, nuts and seeds.
Combining plant sources across the day ensures a full amino-acid profile.
Prioritise variety — different foods supply different nutrients important in childhood and perimenopause (iron, calcium, vitamin D, B-vitamins, zinc).
(Source: Verywell Health)
When Protein Supplements Are Useful
Many people struggle to get sufficient protein from their food — this is when supplements can be useful.
Older adults with poor appetite or chewing difficulties.
Perimenopausal/menopausal women trying to preserve muscle while losing weight.
Post-surgery, illness or when extra protein is needed to meet higher targets.
Busy families or adolescents who need convenient, portable protein.
Metagenics offers bovine and plant-based protein powders (e.g., BioPure Protein, Thermophase Detox) that can be useful additions to meals and smoothies.
These products are intended to complement, not replace, a varied diet.
How Much Protein Should You Aim For?
Children and adolescents: Follow age-specific recommendations (consult local guidelines or your paediatrician/dietitian). Australian tables list RDI values by age group to account for growth.
(Source: eatforhealth.gov.au)Adults and midlife women: While 0.8 g/kg/day is the classic baseline, many experts suggest 1.0–1.6 g/kg/day for older adults or peri/post-menopausal women, especially when combined with resistance exercise to protect muscle and bone.
Exact needs depend on activity, health status and goals.
(Source: EatingWell)
Simple Meal Ideas (Protein-Forward)
Breakfast: Scrambled eggs + whole grain toast + Greek yoghurt with berries.
Lunch: Grilled chicken or tempeh salad with quinoa and edamame.
Snack: Cottage cheese + fruit or nut butter on apple slices.
Dinner: Salmon + sweet potato + steamed greens.
Post-workout: Smoothie with Metagenics Thermophase Detox or BioPure Protein, banana, spinach, and milk/yoghurt (or fortified plant milk).
Final Notes and Safety
Protein is essential across the lifespan — for growth, repair, immunity, muscle and bone health.
Food should be the first source; supplements like Metagenics’ clinical products can fill gaps when needed, especially for older adults or when higher, medically-directed protein intake is required.
If you or your child have a specific medical condition, check with your health professional before taking supplements.
If you’d like to talk more about your protein needs, ask at your next appointment with Dr B!
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