Over the last few years protein has become the nutritional obsession.
In the 70’s, 80s and 90s it was fat. For at least the last 10 years though, protein has taken the ‘nutritional obsession’ slot. Where ‘low fat’ products were started to appear on shelves a few years ago, now we see ‘high protein’ products joining them. Protein milk, protein yogurt, protein Weetabix, protein bread - I’ve even seen protein WATER being sold.
So what’s the score when it comes to protein?
In this article we’re going to look in more detail at protein. We’re going to look at what protein is, how much protein we need, what kind of protein is best for us, and when we should be eating out protein in order to get the most from it.
By the end of the article you’ll be all up to speed on the scientific evidence around protein…
What is protein?
Protein is one of the three main ‘macronutrients’. There are three of them - protein, carbohydrates and fat. Protein is the macronutrient responsible for cell repair and regeneration, which is why people who are athletic need more of it. As we train, we break down tissues that are rebuilt bigger and stronger. Protein is vital for this process.
The second role of protein is a back up energy supply. When we start running low on glycogen (the blood sugar your body uses as energy), protein is converted into energy via a process called gluconeogenesis.
There are lots of differences sources of protein, but they generally come from animal products…
Meat
Fish
Eggs
Butter
Cheese
Then you have non-animal sources of protein…
Tofu
Nuts
Seeds
Beans
Pulses
You can also consume supplemental forms of protein…
Whey protein
Casein
Amino acids
We’ll explore these sources more as we go into the article.
How much protein do we need?
This is a source of never-ending debate in the nutrition and weight loss community. The best answer we have is that it depends on your goals and your training state. In my experience most people tend to under-eat when it comes to protein.
The International Society of Sports Nutrition released a paper in 2017 titled… International Society of Sports Nutrition Position Stand: protein and exercise. In the paper, the ISSN says that…
‘Higher protein intakes (2.3-3.1 g/kg/d) may be needed to maximize the retention of lean body mass in resistance-trained subjects during hypocaloric periods.’
So depending on whether you work in metric or imperial, the guidelines say that you should be eating 1g per pound of bodyweight, or 2.3g per kilo of bodyweight as a minimum. This will help to keep hunger at bay, and preserve muscle mass during times when you’re eating fewer calories.
If you’re trying to lose weight, consider eating up to 1.5g per pound of bodyweight or 3.1g per kilo.
What kind of protein is best?
We all have different responses to foods, and many of us have different dietary preferences. Some of us eat meat, some are vegetarian, some are pescatarian, some of us are vegan.
Despite dietary preferences, we still all have a need to consume adequate protein.
The most ‘complete’ forms of protein come from animal sources. This means they contain a complete amino acid profile, so are used effectively by the body. Amino acids are the ‘building blocks’ of protein. There are 21 amino acids common in all life on the planet, and the human body cannot produce nine of them.
This means we have to ingest them from our diet.
When we consume foods from animal sources, we ingest the amino acids we can’t produce ourselves. If we consume a plant-based diet, we can still consume enough protein but we have to ‘food combine’ - eat certain foods together in order to consume all of the essential amino acids.
As a general rule, animal based protein in more optimal. Meat, fish, eggs, cheese, yogurt etc.
If you are vegan, you can still consume adequate protein from beans, nuts, pulses, tofu and various vegetables. You just might need to supplement with additional amino acid or protein powders.
When should we be eating our protein?
There was a lot of confusion over this topic until a 2014 study called Dietary Protein Distribution Positively Influences 24-h Muscle Protein Synthesis in Healthy Adults by Mamerow et al.
The study looked at two types of protein intake - one where the protein was spread evenly over several meals throughout the day, and the other where all of the daily protein was consumed in one hit. The researchers found that…
‘The consumption of a moderate amount of protein at each meal stimulated 24-h muscle protein synthesis more effectively than skewing protein intake toward the evening meal.’
So there we have the issue cleared up once and for all - spread your protein throughout the day! It’s better for your muscle building, it saves you having to gorge a load of protein in one go, and it makes digesting the food you eat a lot easier for your body to deal with.
Supplemental protein
There is a huge market out there for supplemental protein. The most popular being whey protein, which is a by-product of the dairy industry. It’s incredibly bioavailable, meaning it is absorbed really well by the body. It’s also cheap to produce (relatively speaking) and is convenient to take for the user.
Casein is a milk protein and is generally absorbed over a longer period by the body. For this reason it’s a popular protein to have before bed, allowing muscle protein synthesis to carry on as normal overnight. This might be overkill (protein synthesis still occurs overnight if you consume enough in the day anyway), but it’s an extra insurance for optimising muscle building.
Amino acids are a good way for people who follow a plant-based diet to ensure they’re getting all of the protein they need. They’re also a great way for people who are dairy intolerant to supplement their protein. Most other protein powders contain dairy products.
Finally, there are vegan protein products that usually take their protein from pea sources. They’re generally accepted as a good alternative for plant-based people.
Protein - the final thoughts
There’s a reason that protein is the subject of so much research and attention at the moment - it’s because it performs an absolutely vital role in the body. In order to function optimally, we need to ensure our targets are hit. Aim for 1-1.5g per pound of bodyweight.
Whilst it’s optimal to get your protein from animal sources, it’s not vital, so explore the protein sources that suit your dietary needs best. Just do what you need to do in order to hit that target!
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