The Foundation of You: Protein

Protein is more than just a “gym nutrient” – it is an essential building block for your body. It helps keep your muscles, skin, and organs strong, and supports many important functions like healing and immunity.

Who Needs Protein?

Everyone needs protein every day.
It is especially important for:

Today, more people are paying attention to body composition (muscle vs fat), not just weight. Maintaining muscle is important for long-term health.

Why Do You Need Protein?

Protein helps your body to:

What Types of Protein Are There?

You can get protein from both animal and plant sources.

Animal Sources (Complete Protein)

Contain all essential amino acids.

Chicken

Beef

Fish (e.g. ikan kembung)

Eggs

Milk, yogurt, cheese

Plant Sources

May lack one or more essential amino acids, but can be combined.

Tofu, tempeh, soy milk

Lentils, chickpeas, dhal

Nuts and seeds

Whole grains (e.g. oats, brown rice)

Tip: Combine plant foods like rice + beans or chapati + dhal to improve protein quality.

*Essential amino acids are the “building blocks” of protein that your body cannot make on its own and must be obtained from food.

How Much Protein Do You Need?

Most adults need about 0.8-1.0 g per kg body weight per day

Example:
If you weigh 60 kg → you need about 48–60 g protein/day

Some people may need more:

	Protein Needs
Active adults	1.0-1.2 g/kg (or more)
Elderly	1.0-1.2 g/kg (or more)
Unwell/recovery	1.2-1.5 g/kg (or more)

As we age, we naturally lose muscle. This can make us feel weaker and increase the risk of falls. That is why the elderly need more protein to help maintain muscle and stay independent.

Diet to Prevent Muscle Loss in Aging

Include protein in every meal
Choose high-quality protein (e.g. eggs, fish, dairy, soy)
Ensure enough overall food (calories) to prevent muscle breakdown
Avoid skipping meals
Add protein-rich snacks if needed
Oral Nutritional Supplements (ONS) may help if appetite or intake is poor
Texture-modified foods (e.g. soft, minced, or mashed) may be helpful for older adults who have chewing or swallowing difficulties

Protein & Kidney Health

Protein is important - but more is not always better.

If unsure, consider a dietitian consultation near you for personalised advice.

Simple Tips to Get Enough Protein

Key Takeaways

Protein is essential for strength and overall health.
The elderly need more protein to prevent muscle loss.
Both animal and plant foods can provide protein.
Eating enough protein daily helps maintain muscle and function.

For personalised advice on your protein requirements, please consult a dietitian.

Reference:

Ministry of Health Malaysia. Recommended Nutrient Intakes for Malaysia. 2017.
Examine.com. Optimal protein intake guide. Examine.com. Available from: https://examine.com/guides/protein-intake/

Frequently Asked Questions

How do I know if I am eating enough protein?

Protein needs vary based on age, body size, activity level and health goals. Consult a dietitian for individualised advice.

Is a liver function test necessary for gym-goers taking protein supplements?

Yes, regular liver and kidney function tests are highly recommended for individuals consuming high-protein diets or fitness supplements to ensure their metabolic organs are processing and filtering nutrients cleanly without stress or elevated enzyme levels.

Why am I losing muscle even though my weight has not changed?

Age-related muscle loss can occur gradually and may affect strength, mobility, metabolism, and long-term health.

For a full range of screening options, review our woman comprehensive health screening packages.

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The Foundation of You: Protein

Table of Contents

Who Needs Protein?

Why Do You Need Protein?