The Beginners Guide To Protein

What does protein actually do for you? Should you only focus on protein if you're strength training? Why is it important? How much do you need? How can you get more into your diet without eating mountains of steak?

Eggs, Milk, Meat

Ah, protein... my favourite of all the macronutrients. And with good reason! Protein is an essential part of a well-balanced diet and general good health, regardless of whether or not you're hitting the weights.

In this article, we'll explore some of the ways that protein benefits you and your body as well as why it's an important part of your diet. We'll also cover how much you should be consuming on a daily basis, how this should be adjusted depending on factors including activity levels and training modality, gender, age and physiology, and I'll be rounding things off with a guide to the best protein sources accounting for common dietary requirements.

Looking to learn the ropes of protein? Your journey starts here.

What are the benefits of protein?

Protein plays a number of important roles in the body, ranging from growth and repair of tissues, organs and bones, to creating new enzymes and hormones. It forms the building blocks of new muscle tissue and should therefore be prioritised in your nutrition plan when looking to build strength and lean muscle mass, and of course be partnered with resistance training. Without adequate protein your muscles simply will not grow. Protein also plays a similar role in your recovery from illness and injury and works in the background to boost your immune system to help fight off sickness.

A high protein diet also slows down the rate of muscle loss as we age, keeping us strong and mobile to reduce our dependency on care from others in later life as well as preventing injury and death from falls. After age 35 our muscle mass begins to decline at an approximate rate of 1% per year and this rate accelerates more rapidly after age 65 for women ad 70 for men. A high protein diet combined with strength training can prevent or dramatically offset this decline.

Regarding weight management, protein also offers a number of benefits. A high protein diet not only boosts metabolism to increase calorie burn at rest, but thanks to its satiating effect protein is also fantastic for keeping you feeling full for longer between meals, so the temptation to reach for the snack cupboard is reduced.

How much do you need?

Protein requirements are highly individual and whilst there is no single formula for calculating intake that works for everyone, sports nutritionists have developed guidelines based on body weight, gender, age and activity levels that work for most.

It is believed that adults who to very little to no exercise should consume a minimum of 0.8g of protein per kilogram of body weight in order to maintain general good health. For example, an adult weighing 80kg should consume 64g of protein per day (80 x 0.8 = 64).

Those undertaking low intensity exercise or looking to develop their cardiovascular health (running, swimming, cycling, dance, etc) should look to increase their protein intake in order to recover and develop from these modalities of movement. This demographic should aim for a minimum of 1.2g of protein per kilogram of bodyweight.

For resistance training the intake needs to be increased yet again in order to allow for muscle and joint recovery and growth of new tissues. Women who weight train should aim to consume 1.6-1.8g of protein per kg of body weight, whilst men should aim for 2-2.2g of protein per kg of body weight.

Finally, as previously mentioned we require more protein as we age in order to stave off sarcopenia (the break down of muscle tissues due to age) which is increasingly persistent the older we get. Therefore, those over the age of 60 should add an additional 0.2g of protein per kg of body weight for each of the above guideline intakes. E.g sedentary lifestyle = 1g per kg of body weight. Low intensity / cardio exercise = 1.8g per kg. Strength training women = 2g | strength training men = 2.4g.

A note on protein intake whilst dieting... 

For some individuals who are looking to lose a significant amount of body fat in order to reach their desired healthy weight, it may be difficult to hit protein targets based on their current weight whilst also implementing a calorie deficit (which is necessary to lose body fat). In such instances, I recommend prioritising your calorie goal over your protein goal until you hit your target body fat percentage, then shift your focus to protein. Implementing the two together under strict terms can be very difficult and demotivating, so keep your protein intake as high as possible, but not to the detriment of your calorie deficit, until you're ready to transition from a body fat focus to strength.

What are the best protein sources available?

The best sources of protein will always be whole foods. Think fish, poultry, red meats, eggs, dairy products and yes, there are whole food options that are not derived from animal products too. Various types of beans, pulses, legumes and nuts also offer clean sources of protein - for instance quinoa, chickpeas, peanuts, pistachios, kidney beans, soy beans, lentils - although pound for pound these typically offer smaller amounts of protein compared to animal products.

The likes of tofu, tempeh and seitan are reasonably high protein options that can be substitutes for animal-based proteins, however these are considered processed foods and should be consumed in moderation in order to preserve optimal gut-health. Similarly, popular protein products such as protein bars, whey powders, protein yoghurts, etc can provide a good extra bump of protein if you're struggling to hit your targets naturally, but these are also heavily processed and should be eaten in moderation.

I advise my clients to keep to whole foods as much as possible and limit protein products to one a day if required, with a view to reducing processed proteins in the longterm.

The below crib sheets identify best product sources by weight and calories:

If it all still feels a little overwhelming and you'd like to further your understanding of the whats the whys and the how much, speak to a licensed nutritionist or feel free to drop me a message and let's get you clear on what your body needs.

Stay happy, stay healthy!

Jay

Disclaimer: I am not a dietician. The information contained within this article is intended to provide an overview and general guidance but should not used in substitution for consulting with a doctor or registered dietician for any specific dietary needs. If you feel you may have a deficiency or other dietary needs, please consult a registered professional to seek tailored advice.