Dr Amir Khan's Essential Protein Guidance for Women's Daily Nutrition
Prominent ITV medical expert Dr Amir Khan has provided detailed advice on the exact amount of protein women should consume each day, stressing the importance of distributing intake "through the day" rather than consuming it all at once. The doctor, known for his appearances on television and his No Appointment Necessary podcast, offered specific recommendations tailored to different lifestyles and age groups.
Precise Protein Calculations for Women
During a podcast episode, Dr Khan responded to co-host Cherry Healey's question about protein requirements for a 45-year-old woman. He explained that protein needs depend significantly on weight and physical activity levels. "If you're exercising regularly, particularly resistance training, you probably need to go from 1.2 grams per kilo to about 1.5 grams per kilo," Dr Khan stated.
For a typical 45-year-old woman, this translates to approximately 80 grams of protein daily. Dr Khan emphasised that this shouldn't be consumed in one sitting, particularly not immediately after exercise. "It's about spreading protein out through the day. That's the key thing," he advised, cautioning against relying solely on protein supplements like powders and bars.
Scientific Support for Protein Recommendations
Experts at the prestigious Mayo Clinic in the United States corroborate Dr Khan's guidance, confirming that protein requirements should indeed be based on age and activity levels. Their research indicates that the recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight.
For example, a person weighing 75 kilograms (approximately 165 pounds) should consume 60 grams of protein daily under normal circumstances. However, the Mayo Clinic specialists note that this amount should increase for individuals over 40 due to sarcopenia - the age-related loss of muscle mass that typically begins between ages 40 and 50.
To combat sarcopenia and maintain independence and quality of life, protein needs increase to about 1-1.2 grams per kilogram, equating to 75-90 grams daily for a 165-pound person. Furthermore, people who exercise regularly have even higher requirements, with those engaging in weightlifting or training for endurance events needing 1.2-1.7 grams per kilogram.
Understanding Protein Sources and Deficiency Signs
Proteins are essential macronutrients that serve as fundamental building blocks for bodily tissues including muscle, skin, and hair. These vital nutrients can be obtained from diverse food sources, providing flexibility in dietary planning.
Primary protein sources include:
- Beans, peas, and lentils
- Nuts and seeds such as walnuts and pumpkin seeds
- Lean meats including chicken and turkey
- Fish such as salmon and tuna
- Dairy products like milk and yoghurt
- Soy products including tofu
The Mayo Clinic experts caution against excessive protein consumption, noting that intake exceeding two grams per kilogram of body weight daily could be problematic. Meanwhile, Harvard Health researchers have identified several indicators that may signal protein deficiency, including:
- Fragile hair and nails
- Persistent weakness or hunger
- Frequent illness
- Mood fluctuations
- Diminished muscle strength
Dr Khan's comprehensive advice provides women with practical, evidence-based guidance for optimising their protein intake throughout the day, supporting overall health and wellbeing as they age.
