While the recommended nutrient intake value for men tends to be around 1-1.2g of protein per kilogram of bodyweight per day (g/kg/d), Allison believes that for people who do regular exercise, this is too low, regardless of age. “For active individuals, I think it’s closer to 1.6g/kg/d and for men over 50, I would suggest 2g/kg/d.”

At 56 and weighing around 75kg, that requires consuming 150g of protein daily, which is a daunting task. So which foods should I be incorporating into my diet to hit that target most efficiently?

Eggs

Like most nutrition experts, Allison is a big fan of eggs. Amino acids, he explains, are the building blocks of protein. One of these is called leucine, and its primary role is muscle protein synthesis. “So if we want to build muscle,” he says, “we need to make sure the protein we’re taking on board comes from sources that are high in leucine.

“Eggs contain plenty – in fact, they are a complete protein [they contain all nine essential amino acids that our bodies can’t produce on their own]. They also contain choline [an essential nutrient], which supports brain health. Protein-rich foods are also great for satiety: they keep you fuller for longer than eating the same amount of carbohydrate would.”

Salmon

A salmon fillet is an excellent choice for an evening meal, according to Allison. Not only does it provide around 20g of high-quality protein, but it’s also rich in healthy omega-3 fatty acids and essential vitamins and minerals such as vitamin B12, D and selenium. These support cardiovascular health, promote brain function and reduce inflammation throughout the body.

He says that a typical fillet is also the perfect-sized portion, adding that instead of needing to weigh out all your food, the rule of thumb is that your protein-rich food source should be “about the size of the palm of your hand for each meal”. You might want to opt for wild salmon, which has fewer contaminants.

Greek yoghurt

If you’re looking to increase muscle mass, eating protein early in the day makes a lot of sense, according to Allison. “It helps kick-start muscle protein synthesis,” he says. “We also know that 20 to 30g of protein at breakfast helps slow down muscle protein breakdown throughout the rest of the day.”

“Greek yoghurt is a great breakfast option. It’s high in protein and it contains probiotics, which are important for gut health, as well as calcium for bone density.” However, Allison adds, “All yoghurts are not created equal. Many have added sugars and should be avoided. I would encourage people to choose a Greek yoghurt – not ‘Greek-style’ yoghurt – that has undergone minimal processing and contains little or no additives.”

Chicken breast

When it comes to meat, it’s important to look at energy-to-protein ratio. Lean meat such as chicken and turkey is best as it contains less saturated fat, while lamb and pork should be eaten more sparingly because of their high fat content. A good-sized skinless chicken breast packs a whopping 30-31g of protein, despite being very lean and low in saturated fat. “Not only does eating chicken help you to feel full,” says Allison, “it’s also extremely versatile – there are so many ways to serve a chicken breast.”

Lentils

Most meat-based proteins are high in leucine, which means that it’s a lot easier to consume the type of protein you need than it is for vegetarians and vegans. “There are a number of high-protein plant-based foods,” says Allison, “but for optimum results they often need to be eaten in combination with other plant-based proteins.

“Lentils are a good source of protein. Combining them with brown rice, tofu or edamame beans provides a complete amino acid profile. They do have lower protein content than their animal-based counterparts but, on the plus side, they aid digestion, they’re high in fibre and help with blood-sugar control, which maintains satiety, reducing peaks and troughs of hunger. They also contain folate, which supports heart health and is relatively inexpensive at a time when the cost of meat seems to keep going up.”

Cottage cheese

Those of us of a certain age might recall cottage cheese – often spread joylessly on a crispbread with a lonely pickle perched on top – as the archetypal slimmer’s snack from the 1970s. But this versatile, high-protein food is experiencing a revival.

“There’s a good reason for the recent popularity of cottage cheese,” says Allison. “If you choose a low-fat version, a normal-sized [100g] pot will contain about 11g of protein. What makes it special is that the majority of that protein is from something called casein. This is a slow-release, slow-digesting protein, so it’s potentially beneficial for overnight recovery. Cottage cheese works well as a pre-bedtime snack, because that way your body is essentially drip-fed protein throughout the night. And again, as a dairy-based product, it’s high in calcium.”

If you don’t fancy the idea of curds before bed, a large glass of whole milk will have a similar effect, Allison adds, because it’s approximately 80% casein protein. Just hold the cookies.

How to pack in enough protein

So how do I spread these foods throughout the day to make sure I hit my target? Allison suggests my typical regime should include two eggs and 200g of Greek yoghurt for breakfast, a large chicken breast for lunch and a salmon fillet for dinner, with a couple of protein-rich snacks in between, such as a small tub of cottage cheese or perhaps a whey protein shake.

If you’re not looking to build muscle, you might think that none of this matters to you. Think again. As Allison explains, protein is involved with many bodily processes: “It maintains nitrogen balance and supports collagen production, which is important for skin and joints. It’s important for gut health and it helps with enzyme and hormonal production. There’s also a link between protein intake and boosting immune function, and it has a role in preventing osteoporosis and aiding wound healing.”

The message is clear: whether we’re hitting the gym or not, keeping our bodies well-stocked with protein can help keep us healthy as we age. So I’m fully intending to get serious about protein. Yes, it might involve a bit more meal planning – and the thought of eggs and yogurt for breakfast is a little daunting – but eating these foods seems a relatively hassle-free route to enhanced health and delayed decline. I might possibly even build the odd muscle too.