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LIsa Balfe
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October 22, 2024
Understanding the Importance of Protein: A Guide to Being Protein-Savvy
So, most of us have heard that protein is important- but do we all truly value its worth? Understanding protein can be difficult and in today’s society it can be overwhelming to see such a large variety. Let’s dive in with some tips to help you make the most of your protein intake and get savvy about this essential nutrient.
What Is Protein and Why Do You Need It?
Protein is an essential amino acid that is a macronutrient, meaning we need lots of it! Protein is the building block of our bodies- from muscles to skin, our bodies need this to survive and thrive.
How Much Protein Do You Need? Calculating Your Daily Requirement
On average, our bodies require 1.1 grams of protein per kilogram that we weigh. This will ensure that our bodies can rebuild tissue and regenerate, keeping us strong and healthy. However, it is important to factor in your diet and lifestyle when calculating your body’s daily requirement. If you don’t eat enough protein, it is important to supplement it. Protein powders are an easy way to add in that extra few grams that you just can’t seem to include in your meals. If you are exercising frequently, you most likely require more than the average 1.1g per kg. Most athletes would aim for around 1.5g-2g of protein per kg: an athlete weighing 80 kilos would typically opt for 120g-160g of protein daily. This level of protein won’t only repair the muscle that is naturally damaged through exercise but also help build more.
Best Food Sources of Protein: What to Include in Your Diet
You will find good levels of protein in certain foods, such as meat, fish, eggs, dairy, legumes, and beans. Here is an idea of how much protein common foods will contain:
- 1 large boiled egg: 6 grams
- 1 breast of chicken: from 24-27 grams
- 100g of tuna: 28 grams
- 1 cup of natural yogurt: 6-9 grams
- 1 cup of lentils: 18 grams
- 1 cup of chickpeas: 39 grams
Plant-Based Protein Sources for Vegetarians and Vegans
You can find a variety of vegetarian and vegan-friendly foods that have decent amounts of protein to substitute meat like tempeh and tofu. Nuts and seeds are handy snack options to top up your protein intake, and of course, chia and flax seeds are always welcome with the additional benefit of our all-essential omega 3!
Why Should You Consider Protein Supplements?
So, why supplement? Well, if you take a look at your daily diet, you might notice you are below your daily requirement. Considering your lifestyle, your goals, and your current level of physical activity, supplementing protein is wise where appropriate.
Everything in moderation, right? Remember that your body is unique, so your protein intake should be too. You may not require the same amount of protein as the people around you, so be sure to consult with your nutritionist/medical practitioner if you are unsure.
Too much protein can be quite damaging to some, as it makes our kidneys work pretty hard to clear the metabolites of the protein. This additional strain can potentially lead to kidney stones. People with impaired kidney health should always discuss this further before increasing or supplementing.
My top recommendation is always Pea Protein. Why? Because pea protein is more bioavailable than some, meaning your body is going to absorb almost, if not all the protein this product is stating it provides. Some proteins can be produced in a way that make them very difficult for our guts to digest and absorb. Sometimes people will experience negative side effects because of the type of protein they are taking. Poor protein is the most common reason for digestive discomfort, acne, low energy and many other nasty symptoms. If pea protein isn’t for you, there are many other options such as hemp, rice and so on… Perhaps a protein blend will suit you best.
Protein can be difficult to digest and a lot of people experience unwanted symptoms, like increased flatulence. Please don’t let this deter you from increasing your intake. There are many supplements you can take to prevent this and give your digestive system a helping hand: digestive enzymes are my ‘go-to’, you can keep them in your bag and reach out when required.
Are Protein Bars a Healthy Option? What to Watch For
Protein Bars: While protein bars can be a convenient way to get the extra ten or fifteen grams you are struggling to include, a lot of these sources are high in all the baddies we want to avoid. The sugar content in particular can be extremely high- if the bar is covered in chocolate and caramel then it’s not overly healthy, is it? Pay attention to what source of protein is being used to avoid digestive discomfort and to keep on track with your goal setting.
We have a range of bars that might tick the boxes for you… Kind protein bars are a ‘cleaner’ bar, giving 12g of protein. All Real protein bars pack a punch with 16g of protein and Re:Do bars have 15g. Nobo do protein balls in salted caramel flavour that have 8g of protein.
You can make a nice homemade protein bar or protein balls using very simple ingredients like oats, dates, nut butters and protein powder. Change it up with desiccated coconut or dark chocolate chips- they work a treat!
When Should You Increase Your Protein Intake?
Menopause: If you are perimenopausal, menopausal or postmenopausal then your body requires more protein than before. As we age, our muscle mass naturally decreases. Remember that protein is the all-essential building block for muscles; it helps repair and grow our muscles and helps slow the decline. It also aids the production of hormones which is essential during hormone fluctuations you experience during menopause.
Weight loss: If you are planning on shedding a few extra pounds, protein is essential: it keeps you full and helps you reduce your weight appropriately. Try to include a good protein source in each meal and/or snack.
Muscle building: “You have to eat big to get big” is an old phrase I used. If you are pushing your limits in order to bulk or increase your muscle mass, then you need a whole lot of protein, for muscle repair and building. Pair it up with good carbohydrates and fats and you will reap the reward.
Pregnancy: If you are expecting then your body is busy growing your little bundle of joy- extra protein is essential for that repair and growth for both you and your baby.
The bottom line? I want to encourage you to explore protein and increase it where you can, once that is safe to do so—your body will thank you for it!
Pop in for a quick chat with any of the Natural Health Store team for further information.
Be kind to yourself & trust the process,
AoifeRose
Personal Trainer
