Need To Know...Protein

When most of us consider the body’s need for protein we think of our muscles; maintaining the muscle we already have or growing them to become lean and strong. Indeed, a large plus in the argument for ensuring we consume adequate amounts comes down to our muscles but what many of us don’t comprehend is the wider importance of protein.

Why do we need protein?

• To build and repair muscles and enable muscle contraction
• To form cell walls and connective tissues (think tendons, ligaments, cartilage)
• To transport oxygen and fatty acids around the body in the blood
• To assist in blood clotting
• To produce hormones, such as those used to regulate blood sugar levels
• To support the immune system and resist diseases

How much do we need?

The average individual needs 0.8g of protein per 1kg of body weight. 

So, say you weigh 55kg: 55 x 0.8 = 44g protein

If you’re an endurance athlete you’ll need a little more as the breakdown of protein for energy may have started once glycogen stores were depleted during training; between 1.2 and 1.4g of protein per kg body weight is recommended. 

Strength trainers are recommended to consume even more, between 1.4-1.7g per kg but this can go as high as 2g per kg.

Can I eat too much?

A by-product of scoffing down your steak is nitrogen. If you’re consuming an appropriate amount of protein then the body can naturally eliminate the waste nitrogen when you pee. However, if you guzzle too much your kidneys may be sent into overdrive to get rid of all the excess; a long term high protein diet is therefore not advised.

Also, if you’re thinking you can ramp up the protein in your diet and lose some carbs or fats, think again. Although protein cannot be stored by the body itself the energy produced from it can and will be stored as body fat!

So takeaway point? Again, moderate is key. Take a little time to work out how much protein your body requires and try tracking the  amount you actually eat to see how you’re doing.

Where can I get my protein?

• Eggs
• Meat
• Milk and dairy products
• Fish and seafood
• Soya
• Beans and pulses such as lentils and chickpeas
• Nuts

Anything else?

Whilst meat products are the most effective means of meeting daily protein requirements, they can also be quite high in saturated fat. Choose leaner cuts of meat, chicken and turkey and limit your intake of dairy.

If you’re exercising it's best to get some protein in within 30 minutes of working out to ensure maximum muscle retention and/or growth.

The average individual can only process 30g of protein with each meal, the rest goes to those pesky fat stores! So just eat moderate amounts throughout the day.