One of the biggest problems I find after doing an initial nutritional assessment on my clients is that a large majority of people do not have enough protein in their diets to satisfy the body’s nutritional requirements. Not only that it is very surprising as to how many of them don’t know what protein is or how important it is in achieving there required goals whether it be for weight loss, toning, general health or to improve strength, power or flexibility. In this article I will briefly explain the importance of Protein in your diet and explain how it can help you achieve your goals.
Protein is one of the 3 essential macronutrients that the body needs, the other two being carbohydrates and fats. Protein is needed to repair and maintain the body and is important in all cell function, development and repair.
Protein is one of the major components in all muscles, tissues and organs and makes up 75% of dry muscle weight and about 50% of our dry body weight. Protein is vital for almost every process that occurs within the body e.g metabolism, digestion and the transportation of nutrients and oxygen in the blood. It is also used for the production of antibodies, which help to build a strong immune system for fighting against infection and illness.
In its make up, Protein is made up of chains of amino acids of which there are 22 amino acids. Of these amino acids 14 are considered none essential and 8 are considered essential. A Protein can consist of anywhere between 50 to 10000+ of amino acids. Within the Protein the amino acids are linked together by peptide bond.
Its make up.
Essential:
Isoleucine (BCAA), Leucine (BCAA), Valine (BCAA), Lysine, Methionine, Phenylalanine, Threonine and Trypotophan.
Non-Essential:
Alanine, Asparagine, Aspartic Acid, Cysteine, Glutamine, Glutamine Acid, Glycine, Proline, Serine, Tyrosine and Arginine.
Proteins are broken down by gastric juices so as to release amino acids, which are then used to make new proteins. The amino acids aren’t just converted into proteins they can also be converted into hormones or used as an energy source.
To build new muscle a process called Protein synthesis must take place. If the body is not getting an adequate amount of protein this process cannot take place and you will not be able to build muscle.
So what is the right amount to take?
Protein is a very important part of our daily diet and it should be consumed, in some form, with every meal.
The amount of protein required by each individual is going be different and is going to depend on a number of factors.
Some of the things you need to take into consideration are:
- The amount of times you train each week
- Your training duration
- Your training intensity and volume
- The type of training you are doing (strength, endurance)
- Are you male or female
- Body weight
- Your individual goals
- Your metabolism
As we are all individual in our Protein requirements then to take a “one-size fits all” approach to Protein consumption would not work. Here is a basic guide I like to use.
For a none exercising individual:
Up to 70kg around 0.8g/kg of body weight (a little less for females)
Over 70kg around 1g/kg of body weight
For exercising individuals:
Your average exercising athlete should consume around 1.7g/kg of body weight (a little less for females)
Athletes/Bodybuilders should consume around 1.8g/kg (or higher) of body weight
Remember this is only a guide and everyone will be different so make sure you take into consideration the factors that make protein consumption different from person to person. It needs to be a case of trial and error so monitor your progress and pay attention to how you feel and how your body is responding to the demands placed on it. A good key indicator is muscle soreness and to be sore 72 hours (3 Days) after exercise could possibly mean you are not having enough.
The body cannot store Protein so it must be supplied on a daily basis from the foods we consume. Vegetarians place themselves at a high risk of Protein deficiency if they don’t consume animal products, as these are the main source for getting proteins in our diets. Some signs of protein deficiency include:
- Wasting and shrinkage of muscle tissue
- Oedema (build-up of fluids, particularly in the feet and ankles)
- Anaemia (the blood’s inability to deliver sufficient oxygen to the cells, usually caused by dietary deficiencies such as lack of iron)
- Slow growth in children.
Where do I get Protein?
The best sources of complete proteins are found in animal foods (sourced from anything that has eyes) such as meat, fish, shellfish, poultry and dairy produce. Eggs are the best source of protein as they contain the highest amount of essential amino acids. Fish is the next best source and followed by that would be meat. Other sources of Protein (from sources without eyes) are foods such as soya beans, oatmeal, rice, peas, lentils, kidney beans and whole meal bread.
How does Protein help with Weight Loss?
When more Protein is consumed in a meal it leaves the body feeling full and satisfied. It sends specific signals to the brain to stop you craving more food. The body feels full which in turn will help you to control your appetite. If you can control your appetite then you are going to be able to control your weight.
More Protein in your meals will also have a thermogenic effect on the body. What I mean by that is that Protein takes longer and requires more energy to be digested than carbohydrates and fats do. This means that you are burning more calories in the digestion process.
Another reason is that Protein is required to build and maintain muscle. This will help to keep our lean muscle mass up. If the lean muscle mass stays up then our metabolism will remain high also again helping us to burn more calories on a daily basis.
So in short if you have read this and find you have been having to little Protein in your diet then start consuming more today. It will seem hard at first but believe me in the long run you will be much healthier for it and your body will thank you for it to.
