Protein is a necessary part of our diets. People of all ages, ethnicities, and genders need protein for longevity and survival.
Protein is one of 3 macronutrients. Protein, Carbohydrates and Fat.
Macronutrients help us digest food, absorb nutrients and produce hormones. They impact our immune function, cell structure and function, body composition and metabolic function. Macronutrients found in our food are a direct supply of energy to our body.
Protein is most commonly thought of as animal meat. When we think of protein we imagine a big steak, or roast chicken or lamb. But protein is more than the meat we get from animals. Protein is in most of our food. Although most foods aren’t considered as protein, it all adds up.
What is protein?
Protein keeps us full for longer periods of time, taking longer to move through our stomach than carbohydrates. Once broken down the smallest protein is the amino acid.
Amino acids get absorbed into our intestinal wall, this is why some people with digestive issues have trouble absorbing protein. Small chains of amino acids get absorbed faster than single amino acids, because they use a different carrier system. Supplementing with single amino products can cause a build up of proteins in the intestines. Where as branch chains amino acids (BCAAs) absorb quickly.
BCAA’s are a good supplement if you are training fasted, heightens recovery or restricting your intake.
Glutamine (amino acid), a common sports supplement, provides energy for our intestinal cells, stimulating cell growth. Great for immunity and gastrointestinal health, recovery and muscle building.
Protein Intake
Our bodies can’t store protein, like it can store carbohydrates and fat. This is why protein is essential to our nutritional intake.
Protein intake will vary depending on your body size, preferences in food and nutritional needs. We need a wide variety of amino acids, so it is important to get a wide variety of protein sources. Anywhere between 0.8-2.2g of protein per kg of body weight.
Vegan and Vegetarians need to ensure that they eat a variety of foods including fruit, vegetables, nuts and seeds, cooked beans and legume and potatoes. Avoiding cereals, grains, processed foods and supplementing with protein powder if needed to reach necessary intake.
Animal Protein eaters need to focus on the quality of animal proteins and vary the sources to get a full range of amino acids.
There are 8 essential amino acids our bodies need from food, and 12 that our bodies make that we do not need from food.
High protein food sources
Protein rich foods;
Animal Protein: Chicken, Turkey, Duck, Eggs & Egg Whites, Tuna, Salmon, Trout, Sardines or Mackerel, Shrimp (fresh or frozen), Mussels, Clams, Scallops, Crab, Lobster, Squid (calamari) or Octopus, Lean cuts of beef, Lamb, Lean pork (e.g. pork tenderloin) & Whey or Beef Protein Powder.
Vegan Friendly Protein: Tofu, Tempeh, Spirulina, Pea & plant protein powders
Some vegan protein sources are made up of a 50% or more carbohydrate content. We suggest consulting with a coach if you would like more information on how to best ensure you are getting a good balance.
Protein powder – A fast digesting protein, great to supplement for anyone who doesn’t like eating a lot of protein, for athletes post workout, people on the road a lot or traveling, students who don’t have kitchens, or if you are restricting your diet for fat loss.
Eating large amounts of protein can be harmful if you have kidney disease or low kidney function , or you suffer from a range of digestive conditions. Consult with your doctor before changing your protein intake.
Recap
- Getting a variety of protein is essential to support our overall health.
- For weight loss and health – getting a recommended amount of protein can help aid feeling fuller for longer, supporting eating less.
- Protein is for everyone, not just body builders.
You can read more information about nutrition in our blog ; Start here. A beginners guide to health.
If you would like a specific strategy tailored to your nutritional needs and goals, contact us by booking your FREE nutrition help call below and speak with one of our coaches.
Always consult with your healthcare provider before making any changes to your diet. This advice is general advice only and should not be seen as individual specific advice.