So we all know protein is important, but what is it and why is it important to make sure you are including enough in your diet?
Essential for growth, repair and maintenance of the body, protein is 1 of the 3 macronutrients and is an important part of a healthy diet. Made up of chemical building blocks called amino acids, your body uses these to build and repair muscles and bones. This isn’t just the skeletal muscle we work out in the gym, it includes smooth muscle such as our arteries and veins, and cardiac muscle which is the type that makes up your heart. Whether you’re aiming to lose weight, add muscle or maintain health, protein is probably the most important nutrient to get right, and you should always aim to hit your protein target daily.
How much protein should you eat?
As a general rule, aim to have 1 gram of protein per pound of body weight per day. For example if you weigh 180 pounds, you should aim to eat 180 grams of protein per day. If you’re wanting to shed weight, aim for at least 0.8 grams of protein per pound of body weight, and if you’re looking to gain muscle, aim to get 1.2 grams of protein per pound of body weight, from lean sources.
Amino acids help nurture your body
From skin and blood cells to organ tissue, amino acids make up every single cell within our body. When broken down, protein consists of 20 amino acids, 9 of which are essential which means we must get them exogenously through our diet. The most important amino acid for muscle gain or retention is leucine, which aids protein synthesis to rebuild tissue in the body, so you should aim to have 3g of leucine per meal. Some proteins we eat have a more complete amino acid profile than others, meaning they have a full spectrum of all the 9 essential acids, which is why it’s key to vary your protein sources daily.
Fuller for longer
Protein is also the most satiating nutrient and helps you to feel full for longer. Eating protein can also be classed as low-level thermogenesis as it’s harder to digest and chew.
The best protein sources
Aim to get the best, most complete protein sources in your diet daily.
Dairy including eggs, milk, cheese
Poultry including chicken and turkey
Red meat, specifically grass fed sources
Fish including cod, salmon, tuna
Vegetarian and vegan options, including beans, legumes, nuts, tofu
The lower down the list, the less diverse the amino acid profile becomes which means you have to be a little bit more savvy with your protein to get the most complete source over the day.
Here’s how to hit your protein target…
As mentioned earlier, aim to eat 1 gram of protein per pound of body weight each day. If you’re wondering how this is achievable, here’s some examples of daily food plans to help you hit your target…
Upon waking: Glass of water
Breakfast: 200g Greek yoghurt pot, 50g blueberries
Lunch: 2 tins of tuna, mixed salad, balsamic dressing
Snack: 20g almonds
Dinner: 180g lean turkey mince, cauliflower rice, mixed veg, 1tbs olive oil, all purpose flavouring
Snack: 2 scoops whey protein
Calories: 1227
Protein: 146g
Fats: 34g
Carbs: 80g
Upon waking: Glass of water
Breakfast: 4 heck chicken sausages, ½ avocado
Snack: 2 scoops whey protein
Lunch: 1 chicken breast, spinach leaves, celery, tomato, peppers
Snack: Naked bar or 20g almonds/cashew nuts
Dinner: 1 steak medallion with garlic, 100g asparagus, 100g broccoli, 1tbs olive oil
Snack: 2 scoops whey protein, 2 rice cakes
Calories: 1800
Protein: 200g
Fats: 70g
Carbs: 80g
The calories in protein
If you’re tracking your calories or are on a specific nutrition plan, it’s useful to know that protein equals 4 calories per 1 gram. For example, 100 grams of protein would equal 400 calories.
Digesting protein
Find you’ve got a lot of flatulence after eating protein? You may not be digesting it properly! Look to add a digestive enzyme supplement to your diet with high protein meals.
