When we think about protein, it's easy to picture athletes or gym-goers reaching for protein shakes after a workout. But in reality, protein is just as important—if not more so—as we get older.
From maintaining muscle strength to supporting our immune system and helping us recover from illness, protein plays a vital role in keeping us healthy throughout life. The good news? It doesn't have to come from powders or supplements. High-quality, natural sources such as organic meat, poultry, fish and eggs provide everything your body needs.
How Much Protein Do We Need?
Current UK guidance recommends that adults consume around 0.75g of protein per kilogram of body weight each day. For someone weighing 70kg (around 11 stone), that's approximately 52g of protein per day.
However, many nutrition experts now believe that adults over the age of 65 may benefit from a little more—around 1.0–1.2g of protein per kilogram of body weight each day. This increased intake may help maintain muscle mass, strength and mobility as we age, particularly when combined with regular physical activity.
For example:
- 60kg adult: 45g protein (or 60–72g over 65)
- 70kg adult: 52g protein (or 70–84g over 65)
- 80kg adult: 60g protein (or 80–96g over 65)
Rather than eating most of your protein in one meal, it's often best to spread it throughout the day, including a good source at breakfast, lunch and dinner.
Why Protein Matters More As We Age
From around our 30s onwards, we naturally begin to lose muscle mass—a process known as sarcopenia. While this is a normal part of ageing, it can gradually affect strength, balance and mobility if we don't provide our bodies with the nutrients they need.
Protein supplies the amino acids that our bodies use to repair and maintain muscle tissue. Eating enough protein helps support:
- Healthy muscles and strength
- Everyday mobility and independence
- Recovery after illness or injury
- Healthy bones alongside calcium and vitamin D
- A strong immune system
- Feeling fuller for longer, helping to support a balanced diet
Combined with gentle exercise such as walking, gardening or resistance training, a protein-rich diet can help us stay active and enjoy the activities we love for longer.
Not All Protein Is Created Equal
While many foods contain protein, the quality of that protein matters too.
Animal proteins such as beef, lamb, chicken, pork, fish and eggs are considered complete proteins, meaning they naturally contain all nine essential amino acids that our bodies cannot produce themselves. They are also rich in important nutrients including iron, zinc, vitamin B12 and selenium, making them a valuable part of a balanced diet.
When choosing meat and fish, quality is just as important as quantity.
At Eversfield Organic, our organic meat comes from animals raised to the highest welfare standards, with access to pasture and diets that work with nature. Organic farming places great importance on animal welfare, biodiversity and healthy soils, helping to produce food that's not only delicious but responsibly farmed too.
Our sustainably sourced fish also provides excellent-quality protein alongside naturally occurring omega-3 fatty acids, making it another fantastic choice for a varied diet.
Building Balanced Meals
Protein works best as part of a balanced plate. Pair your organic meat or fish with plenty of fibre-rich foods such as seasonal vegetables, beans, lentils, wholegrains or potatoes to create satisfying meals packed with flavour and nutrition.
Simple meals such as grilled organic chicken with roasted vegetables, baked salmon with new potatoes and greens, or slow-cooked beef with root vegetables provide a nourishing balance of protein, fibre, vitamins and minerals.
Quality You Can Trust
As we age, every meal is an opportunity to nourish our bodies with foods that work harder for us. Choosing high-quality protein from trusted organic farms means you're not only supporting your own wellbeing, but also higher animal welfare and farming practices that care for the environment.
At Eversfield Organic, we believe that good food starts long before it reaches your plate. That's why we're proud to offer organic meat and sustainably sourced fish that are naturally rich in protein, full of flavour and produced with care—helping you enjoy wholesome, nourishing meals at every stage of life.
