High Calorie High Protein Range

How much protein per day?

European Society for Parenteral and Enteral Nutrition (ESPEN) recommends 1.0-1.2 grams of protein per kg bodyweight for all older adults, and up to 1.5g or even 2g in some medical situations. So if you weigh 70 kg, you need to eat at least 70 grams of of protein per day It is also suggested that you should try to eat at least one meal per day that provides 30g of protein.

Not sure how to reach this amount of protein per meal? Here are some examples*:

  • 85 g of tuna, salmon, haddock or trout - 21 g of protein
  • 85 g of cooked chicken or turkey -  19 g of protein
  • 170 g of plain greek yoghurt - 17 g of protein
  • ½ cup cooked beans - 8 g of protein
  • 1 egg - 6 g of protein

Balancing the right source & type of proteins Not only the amount of protein we take is important, but also the quality and type. We need a good balance of different protein resources that act differently to ensure optimal protein function.

During digestion all proteins are broken down into amino acids so that the body can absorb and utilise them for important functions such as maintaining muscle mass. Different types of protein do this at different rates.

So for example whey or soy proteins are broken down and absorbed quickly, usually within about 2 hours after eating - these are know as 'fast' proteins - this means the body can start to use this protein a short time after eating, but it also means they are 'used up' more quickly, other proteins, for example casein, take longer to be broken down and absorbed. Therefore it is usually about 4 hours after eating that they are available to be used by the body - these are known as 'slow' proteins.

By using a combination of fast and slow proteins, the time span where protein, as amino acids, is available for use by the body starts early and finishes later, often just in time for the next meal to start the process again.

  • Proteins such as whey and soy are digested rapidly, which delivers a peaked yet short-term effect.
  • Casein (protein from milk), on the other hand, balances this action by delivering a slower, sustained effect.