Protein – What you need to know.

Protein. If I had a pound for the number of times I say or hear this word daily as a fitness professional, I’d be rich! After ‘how do I lose belly fat?’ this is probably the second most frequent question I get asked each day. There are so many myths out there on protein, ‘drinking protein shakes makes you fat’ and confusion surrounding what types of protein to eat or drink, when and how much. So, I thought it would be helpful to put together a blog to answer the common questions I get asked and also to clear up any myths on the topic.

Let’s take it back to basics.

What is protein?

Protein is made from different amino acids (AA’s) of which there are 20. 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.

Why do we need protein?

• Protein acts as the building blocks 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 are falling short on daily intake, not always able to get a meal in, or want to have a little extra on the go, then a supplement is absolutely fine.
I take protein supplements 1-2 times per day as I am always on the go and struggle to hit my recommended daily intake, based on my activity levels. In these instances, I opt for a plant-based protein powder shake, homemade protein smoothie or will grab a protein bar if I’m on the go.

Recommended intakes:

Few of us are actually eating sufficient levels of protein. I conduct nutritional assessments often with new clients, and most are hugely undereating protein. However, some of us are eating far too much protein (which can actually lead to weight gain as it means we are consuming more calories than we may be burning.) It’s also pretty common that I see protein deficiencies in those who opt for vegan, vegetarian or plant-based diets.

Daily protein requirements vary based on age, size & lifestyle. Here are some daily intake guidelines I suggest you work from 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

To help give you a rough idea of what this means in terms of food portions, here’s some examples:

• 1 large egg = 6g protein

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

• 1 salmon fillet = 20-22g protein

• 1 chicken breast (150g) = 36g protein

• 2 tablespoons peanut butter = 8g protein

• Small handful of almonds = 6-8g protein

• Half a can of chickpeas = 6-8g protein

• 1 cup of quinoa (170g) = 24g protein

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 are falling short, or unable to get in an entire meal, opt for a supplement in the form of a powder or protein bar.

Will eating protein or drinking protein shakes make me fat?

No! And No! This is a total myth. I find when speaking to female clients particularly, that there seems to be a misconception around this. They fear drinking protein shakes or smoothies will make them fat. This is not true! Eating protein does not make you fat. Drinking protein does not make you fat. Eating TOO MUCH and above your calorie expenditure amount (the number of calories you burn) will make you fat.

What happens if I consume ‘too much’ protein?

A healthy balanced diet requires sufficient levels of all 3 macronutrients – proteins, carbohydrates & fats. Consuming too much/too little of any of these macronutrients can have negative impacts on the body. Sometimes, people don’t realise that their ill-health, lack of energy, low mood etc can actually be diet related. Here are some negative impacts which can be experienced from consuming protein in excess:

Weight gain – High protein diets such as The Atkins or Paleo can initially result in weight loss (this is due to being in a calorie deficit) but in the long run, may potentially result in weight gain, as people can end up eating too many calories trying to hit their daily protein intake.

Bad breath – Eating too much protein can result in bad breath, especially if you are limiting carbohydrates (see my recent blog titled ‘Let’s talk about the C-Word’, where I share my thoughts on diets low in carbs.) Some research out there suggests this is due to the body being in a state of ketosis, which produces chemicals which can smell a little funky!

Constipation – If you are limiting carbohydrates and eating too much protein, this can potentially lead to constipation. This is due to insufficient levels of fibre being consumed. I recommended increasing overall water intake (minimum 2.5 litres per day) and making sure you are consuming sufficient carbohydrates/fibre.

Dehydration – Our bodies flush out excess/waste with water. If you are consuming way above the recommended daily intakes based on lifestyle, you may feel dehydrated, as the kidneys are working overtime to process it. I’d advise sticking to the above-mentioned intakes, and increasing water intake daily, regardless of protein levels.

Kidney damage – There are studies out that suggest diets high in protein can lead to kidney damage, and there are studies which argue that actually they don’t. My personal opinion based on experience, expertise and reading a lot of the research out there on this, is that too much of anything can have a negative impact on the body. To maintain a healthy and balanced lifestyle, it’s advisable to consume sufficient protein, carbohydrate and fats daily. Intake will vary per person.

In summary…

Protein is a required nutrient for us all, and is very important to help the body grow and repair. It is vital as part of a healthy balanced lifestyle, and should be consumed at every meal, alongside carbohydrates and healthy fats. Protein intake should be based on your age, size and lifestyle. You should aim to consume your protein from natural food sources. If you are falling short in protein intake per day, opt for protein supplements. I personally recommended opting for plant-based powders, as personally, I find these do not result in as much bloating. (Note – Plant protein is not complete in the way that is from animal protein. Therefore, it needs to be mixed from multiple sources (variety) to synthesise the full profile of amino acids.)

If you are interested to understand how much protein you are currently consuming in comparison to recommended daily intake guidelines, and want to know more about consuming sufficient levels based on your age, lifestyle and goals, contact me. I’d love to help.