Protein, often hailed as the building block of life, plays a pivotal role in our overall health and well-being. Beyond being a crucial component of our body's structure, protein offers a plethora of benefits, from aiding in weight loss to supporting muscle growth and maintenance. In this blog post, we will delve into the importance of protein, exploring its impact on satiety, weight management, muscle development, recommended intake, absorption, and its numerous other benefits.
The three main macronutrients are protein, fats and carbohydrates, with ‘macro’ simply meaning large, and these are the nutrients that are most common in our diet. On the flipside, micronutrients are those that are in much lower quantities in our diet.
What is a Protein:
Protein is incredibly important, and without it our body composition and health greatly suffer as a result.
Proteins are macronutrients composed of amino acids, which are the building blocks of life. Amino acids are organic compounds that form proteins, and they are crucial for various biological processes in the body such as building and repairing tissues, producing enzymes and hormones, transporting molecules, and supporting the immune system.
There are 20 different amino acids that can combine in different sequences to create a wide variety of proteins. These proteins serve as structural components for cells, tissues, and organs, while also participating in biological processes.
Amino acids are classified into two categories: essential and nonessential. Essential amino acids cannot be synthesised by the body, so they must be obtained through diet.
There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Nonessential amino acids, on the other hand, can be produced by the body from other amino acids or metabolic pathways.
Complete & Incomplete Proteins:
Complete proteins refer to dietary sources that provide all nine essential amino acids in sufficient amounts. Animal-based proteins, such as meat, fish, eggs, and dairy products, are typically complete proteins. Plant-based proteins, with a few exceptions like soy and quinoa, are often incomplete, lacking one or more essential amino acids. However, by combining different plant-based protein sources, such as consuming legumes with grains or seeds, individuals can obtain all the essential amino acids and create a complete protein profile.
Animal-Based Protein Sources:
These tend to be the most concentrated, providing high-quality protein with all essential amino acids. Some of the highest protein sources include lean meats like chicken breast, turkey, lean beef, and pork loin. Seafood, such as salmon, tuna, and shrimp, also offers substantial protein content. Eggs, dairy products like Greek yogurt and cottage cheese, and whey protein are notable options for protein-dense foods.
Plant-Based Protein Sources:
Abundant and offer various benefits, including fiber, antioxidants, and phytochemicals. Legumes, such as lentils, chickpeas, and black beans, are excellent sources of protein, along with tofu and tempeh made from soybeans. Quinoa, a pseudo-grain, packs a complete protein profile and is a versatile option. Other plant-based protein sources include nuts and seeds like almonds, chia seeds, and hemp seeds. Additionally, whole grains like brown rice, oats, and amaranth contribute to protein intake.
Complementary Protein Pairing:
While plant-based protein sources may be lower in certain essential amino acids, combining different sources can provide a complete amino acid profile. For instance, combining legumes with grains, such as rice and beans, or consuming tofu with whole grains can create complementary protein profiles. This approach ensures that you receive all essential amino acids for optimal protein synthesis and utilisation.
Recommended Protein Intake:
The recommended protein intake varies depending on factors such as age, sex, activity level, and goals. For most adults, a general health guideline is to consume around 0.8 grams of protein per kilogram of body weight. However, for individuals engaged in regular exercise or seeking to build muscle, a higher protein intake (e.g., 1.2-2.2 grams per kilogram of body weight) has been proven to beneficial. For all ‘Female Specific Training’ women we recommend a minimum 1.4g per kg body weight.
Protein Absorption & Utilisation:
Protein is broken down into amino acids during digestion, which are then absorbed into the bloodstream. These amino acids are utilised by the body for various purposes, such as building and repairing tissues, producing enzymes and hormones, and supporting the immune system. It's important to spread protein intake throughout the day to maximise its utilisation by the body.
Protein Metabolisation:
There are around 50,000 different protein-containing compounds in the body, and 65% of them are found in skeletal muscle.
This means we will have a high level of amino acids in our blood and body fluids. This process only occurs after regular protein intake. Before amino acids can enter the blood stream, protein must be digested in the stomach. This occurs when hydrochloric acid creates an active enzyme known as ‘pepsin’.
Structurally, proteins consist of various combinations of amino acids linked together by peptide bonds. Pepsin is the enzyme responsible for breaking down the peptide bonds to form smaller peptides and free-form amino acids.
From here, the proteins are passed onto the small intestines, and are at this point finally digested to absorbable amino acids.
From here, the amino acids can enter the amino acid pool and will be used in a matter of two ways by the body:
Protein synthesis will create new proteins for the body in terms of body tissue (muscle, liver, kidneys etc), hormones, enzymes and all the other previously mentioned functions of proteins.
Excreted by urine as urea (nitrogen containing organic compound), or converted to fat and/or cholesterol (This will occur only if there is an excess protein balance and/or energy intake is higher than what is needed).
Protein for Weight Loss & Satiety:
Protein has been shown to be an invaluable ally in weight loss efforts. Consuming an adequate amount of protein helps increase satiety, making you feel fuller for longer.
It triggers the release of hormones like peptide YY (PYY) and glucagon-like peptide-1 (GLP-1), which promote feelings of fullness and reduce appetite, ultimately leading to reduced calorie intake and improved weight management.
Muscle Building & Maintenance:
Protein is a crucial nutrient for building and maintaining lean muscle mass. During physical activity, especially resistance training, muscle fibers experience microtears. Adequate protein intake provides the necessary amino acids for muscle repair and growth. It also stimulates muscle protein synthesis, the process that helps build new muscle tissue and prevent muscle breakdown.
Additional Benefits of Protein:
Beyond its roles in weight management and muscle building, protein offers a range of additional benefits. It supports bone health, assists in wound healing, helps regulate blood sugar levels, and contributes to a healthy immune system. Protein-rich foods also often contain essential vitamins and minerals, further enhancing their nutritional value.
So, what do we recommend?
- Prioritise your protein intake! 1.2-2.2g per kg bodyweight
For example if you weight 75kg aim for around 90-165g per day
- Spread protein throughout the day
If you consume 3 meals (and weigh 75kg as above) then you would need 30-55g per meal. We recommend if you are aiming to build muscle (like most women should!) then add 2 smaller meals/snacks with protein, this way you know you can hit your target.
- Timing doesn’t matter so much... if you are consistent!
Eating small meals often is a priority for all women. Consuming protein every few hours will help with literally everything. If you can’t stomach full meals then try a protein shake to ensure you hit your target.
- Track it!
Track your intake through My Fitness Pal, this will give you a good idea how much protein you are consuming, if you aren’t hitting your target then try adding these sources to your meals.
Salmon, Chicken, Turkey, Ham, Lamb... ANY animal meat.
Greek Yoghurt, Eggs.. any low processed animal product.
Tofu, Edamame, Tempeh & Soy Products, Buckwheat, Chia Seeds... these are complete sources, otherwise, combine incomplete: PB on Toast, Hummus & Rice Crackers, Rice & Beans
And, the fastest way to get protein in a high amount is a shake, usually with 20-30g in one serve!
Conclusion:
Protein serves as a cornerstone nutrient for weight management, muscle development, and overall health. Its ability to promote satiety, support muscle growth, and fulfill essential functions in the body makes it an invaluable component of a well-balanced diet. By incorporating adequate protein into your meals, whether through animal or plant-based sources, you can harness the benefits it offers and optimize your health and fitness goals. Remember, finding the right balance of protein intake, along with a wholesome diet and regular physical activity, can unlock the true power of this essential nutrient.
Protein should be your priority. If you are unsure how to increase your intake, or would like to know more, your know where to find us.
Your FST Coaches xx
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