If you can still consume the required amount of protein per day in your reduced eating hours, such as a 16:8 fasting protocol, that’s fine.

Another important thing to remember is, unlike fats that can be stored in tissue, or sugar (glucose) that can be stored in your muscles and liver to be called upon when you need it, there is no storage facility in your body for protein. For example, you can’t rely on a very high-protein meal from Monday to support your protein needs on Thursday.

Cravings appear to diminish because protein is very satiating and you’re less likely to crave sugary foods. This effect can be magnified if you incorporate more protein at breakfast, which keeps you fuller for longer and less likely to crave mid-morning snacks.

Good sources of plant-based proteins, such as soya, lentils, nuts and seeds, are fantastic because of the extra nutrients they contain. These include phytosterols that reduce cholesterol, fibres that support your gut health, and minerals such as zinc and magnesium. However, the quantity and bioavailability of these proteins tend to be lower than in

Proteins form the building blocks of melatonin and other hormones that are involved in different stages of sleep. There is a tentative link for plant-based proteins potentially being beneficial for sleep, but the studies are generally of poor quality.

Soaking beans, lentils, nuts and seeds overnight reduces the components that can cause bloating. In legumes these include sugars such as verbascose, raffinose and stachyose which are chemicals that can lead to discomfort, but also interfere with protein digestion. Soaking can increase the amount of protein your body can extract from these

Above 55 years of age, we absorb less protein and over the age of 40 we have a greater risk of sarcopenia (loss of muscle mass and strength) and less bone mass (referred to as bone mineral density). More protein in the diet, especially in older adults, is associated with greater bone mineral density and a lower loss of bone cells (referred to as

For this reason, whether you’re in your 20s or your 60s, your body actually churns through around 300g of protein each day. That’s the equivalent protein content of 1.5kg of beef steak every single day. Your

There is a growing consensus that the target for ‘optimal health’ is much higher than 0.8g, and instead we should be aiming for a minimum of 1.2g per kilogram of bodyweight, for both sexes. This is 50% higher than the previous recommendation.