Why is protein so important? Part 2
How to consume the right amount of protein for you
- Written by Joe Jackson
As we discussed last week, protein is one of the most important nutrients for human health. We know that consuming the right amount of protein on a regular basis is key to gaining muscle, recovering faster and overall health. While the lifestyles of each person differ and are unique to them, there are some general principles surrounding the amount of protein we should be aiming for within our diets.
Keeping different goals in mind, there are still some guiding principles that will help us shape our daily protein intake. For the average person, the Recommended Dietary Allowance (RDA) for protein is a modest 0.75 grams of protein per kilogram of body weight. This equates to about 45g for men and 55g for women, which is two portions (about the size of the palm of your hand) of meat, fish, nuts or tofu per day. (1)
Two other goals when it comes to dietary requirement are weight loss and athletic performance. Let’s look at what a day of adequate protein intake looks like for these groups of people:
Protein and weight loss
If you are trying to lose weight, protein should still form a very important component of your diet. There have been studies that have shown it increases satiety which means that you are likely to be full for longer. (2) so, if weight loss is your goal, ensure you’re adding a good-quality protein to each meal and even snacks but try and vary your sources and watch your overall caloric intake.
One thing to be mindful of is varying your protein sources and spreading your protein across the day. In Britain the typical diet can be loaded with large portions of poor-quality meats with a high saturated fat content; like cured meats, red meat and sausages. Foods like these can definitely be any easy way to reach your protein target for the day but are loaded with calories due to their higher saturated fat content. This paired with a lot of carbohydrates and packaged foods will not aid in weight loss just due to the basic science of caloric intake.
An example day:
Breakfast: Greek yoghurt with muesli & berries
Snack: Hummus & vegetable sticks
Lunch: Salad with vegetables, quinoa & a source of protein such as salmon, a chicken breast, a small piece of meat, or a serving of prawns
Snack: A piece of fruit and nuts/ 1 Tbsp of peanut butter
Dinner: A piece of protein with ½ a cup of rice or a starchy vegetable with ½ a plate of vegetables
Athlete requirements
Each athlete is different. Even those that play the same sport will have a different body shape, be on a different training programme and have different dietary requirements. As a general rule of thumb, we are likely to see a power athlete eating a greater amount of protein than an endurance athlete. Although most will have a specific eating plan tailored to their needs, there are general principles surrounding protein intake for athletes.
Track and field athletes who have the goal of minimising the loss of lean body mass should target protein intakes of between 1.6 and 2.4 grams per kilogram of body mass a day. Power athletes looking to increase muscle mass should aim for protein intakes of around 1.6 grams per kilogram of body mass each day. Research has shown the importance of protein to athletes, citing how it is key in aiding ‘elevated level of function’ and ‘adaption to exercise stimulus’ (3,4).
To most this may seem like a lot but what does this look like broken down into a daily routine (for an 80kg athlete):
Athlete requirements
Each athlete is different. Even those that play the same sport will have a different body shape, be on a different training programme and have different dietary requirements. As a general rule of thumb, we are likely to see a power athlete eating a greater amount of protein than an endurance athlete. Although most will have a specific eating plan tailored to their needs, there are general principles surrounding protein intake for athletes.
Track and field athletes who have the goal of minimising the loss of lean body mass should target protein intakes of between 1.6 and 2.4 grams per kilogram of body mass a day. Power athletes looking to increase muscle mass should aim for protein intakes of around 1.6 grams per kilogram of body mass each day. Research has shown the importance of protein to athletes, citing how it is key in aiding ‘elevated level of function’ and ‘adaption to exercise stimulus’ (3,4).
To most this may seem like a lot but what does this look like broken down into a daily routine (for an 80kg athlete):
An example day:
Breakfast: Porridge made with almond milk, protein powder & seasonal fruit
Snack 1: A high calorie protein shake
Lunch: Salmon with eggs and a varied amount of vegetables
Snack 2: A can of tuna with hummus & avocado on rice cakes
Dinner: Two chicken fillets pan fried with pesto + couscous/rice and vegetables
Optional: Greek yoghurt dessert with berries
This example of a high protein meal plan ensures that the athlete is getting the right amount of complete protein required for recovery and muscle growth/maintenance. The athlete is also getting the right nutrients through the vegetables needed for optimal performance.
As we have spoken about previously, there are many styles of eating that have gained popularity recently. Whilst it can be confusing, one nutritional fact is undeniable - protein is an essential macronutrient for human health.
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WHY ELEVENTH HOUR PLANT POWER?
Blended meticulously, a single serving of our combination pea, hemp and pumpkin protein delivers 18g of protein, comprising 18 amino acids (including the 9 essential amino acids) as well as naturally occurring iron and phosphorus. Eleventh Hour Plant Power has less than 0.5g of sugar! Eleventh Hour Plant Power is 100% natural. There are no synthetic, artificial or GMO ingredients.
*20g protein per serving (Vanilla)
*18g protein per serving (Chocolate & Peanut)
Feel satisfied for longer, curb those hunger pangs and support your energy levels with Plant Power. Completely sugar-free with a subtle hint of sweetness from
stevia leaf & xylitol.
Missed part 1?
What is it, and why do we need it?
We hope you have enjoyed this 2-part series on protein and can use some of these skills to build your healthy life!
- the Truth team
Any topics you would like to hear more on?
Email talk@truthorigins.co.uk
References
1) https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/protein
2) https://academic.oup.com/ajcn/article/87/5/1558S/4650426
3) https://pubmed.ncbi.nlm.nih.gov/22150425/
4) https://www.sciencedaily.com/releases/2019/04/190412101252.htm
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