5 Things You Should Know About Protein

Whether you are currently on a health and fitness program or not, you need to be consuming more protein. Daily, I get asked why protein is so important, what role it plays in weight loss or getting stronger, who needs it, and how much we should be consuming.

Here are 5 things you need to know about protein:

1. What is protein?

Protein is made from different amino acids (AA’s) of which there are 20 in total.
They play a critical role in the body, including transporting and storing nutrients (protein, carbohydrates, fats, minerals, and water) serving as a source of energy, and making important neurotransmitters that help deliver messages to your brain. It is responsible for building tissue, cells, and muscle in the body, as well as making hormones and antibodies.

2. Why do we need protein and where do I get it?

• Protein acts as the building block of muscle. Whether you’re looking to fuel the muscle-building process or just maintain lean muscle, we all need protein in our diet.

• Protein is responsible for building and repairing body tissue, which is necessary for anyone trying to lose weight and who may be exercising frequently.

• Protein also dulls hunger, so it’s important to consume enough per meal, to help feel fuller for longer.

Sources of protein: Meat, fish, eggs, cheese, beans & pulses, quinoa, vegetables, yogurt, soya, nuts (including nut butter) seeds, and tofu.

Protein can also be sourced from non-natural sources, including supplements in the form of powders. An important thing to point out here is that you should aim to source as much or all of your protein through natural sources. However, if you’re falling short on daily intake, or not always able to get a meal in, or want to have a little extra on the go, then a supplement is a smart choice.

3. What is the recommended protein intake?

Very few of us are eating sufficient levels of protein. It’s also common to see protein deficiencies in those who opt for vegan, vegetarian, or plant-based diets. Daily protein requirements vary based on age, size & lifestyle. Depending on your activity levels, consider the following intakes, per kilo (kg) body mass, per day:

• Sedentary: 0.8g

• Endurance training: 1.4-1.6g

• Strength training: 1.6-2.2g

• Older adults: 20-30g per meal

In terms of food portions, here’s a sample of protein intake:

• 1 large egg = 6g

• 1 pot (150g) 0% Greek fat yogurt = 10-15g

• 1 salmon fillet = 20-22g

• 1 chicken breast (150g) = 36g

• 2 tablespoons peanut butter = 8g

• Small handful of almonds = 6-8g

• Half a can of chickpeas = 6-8g

• 1 cup of quinoa (170g) = 24g

4. When should you consume protein?

At every meal. Protein helps keep you fuller for longer, so it’s advisable to consume 20-30g per meal if you can. Eating protein at night does not make you fat. Eating protein in the morning does not make you fat. These are inaccurate myths. So, eat protein at every meal. Again, if you’re falling short, or unable to get in an entire meal, opt for a supplement in the form of a powder or protein bar.

5. Who needs protein?

Everybody. There is a misconception that protein is required by weightlifters and bodybuilders only. This is not true! Everybody needs protein. For example, a newborn baby will need milk to help grow and develop. Younger children need protein to develop strong bones as they grow. Adults require protein to help the body to repair and grow. Those doing endurance or strength training require more protein to build stronger bones and muscles and to help the body repair after training sessions. Older adults require protein to avoid brittle bones and to minimise muscle loss, associated with aging.

Summary

• Protein is a vital component of a healthy balanced diet.

• It is required for the growth and repair of tissue, cells, and muscle in the body.

• Intake will depend on age, lifestyle, and activity levels.

• You should consume it daily, ideally with each meal to keep you fuller for longer.

  Everyone needs protein.
  
  

If you enjoyed this blog, you might also like to read ‘Let’s talk about the C-word’ to learn more about the importance of carbohydrates.