The Ultimate Guide to Protein: Getting Fit, Feeling FuLL and Performing your best

Protein is one of the 3 essential macronutrients that plays a critical role in our bodies and arguably is the most important when it comes to supporting your overall fitness goals. It is vital for growth and development, as well as maintaining overall health. This quick guide will help you understand what protein is, its various roles, and how it supports different goals such as fat loss, muscle growth, recovery, and athletic performance. I will also provide daily protein intake recommendations and highlight the best sources of protein. Let's dive in, get hungry and learn something new!

What is Protein?

Proteins are large, complex molecules made up of smaller units called amino acids. These amino acids link together in different sequences to form various proteins, each with unique functions. Our bodies require 20 different amino acids, nine of which are essential, meaning they must come from our diet because our body cannot produce them.

Proteins serve as the building blocks for muscles, skin, enzymes, hormones, and every other body component. They play a role in nearly every biological process, making them indispensable for maintaining health. You ignore your protein intake at your own peril.

The Role of Protein in the Body

1. Muscle Growth and Repair

Protein is vital for muscle growth and repair. When you engage in physical activities, especially resistance training, your muscle fibers undergo micro-tears. Protein aids in repairing these tears, which leads to muscle growth over time. For instance, studies show that consuming around 20-25 grams of high-quality protein shortly after a workout can significantly enhance muscle recovery and hypertrophy.

2. Enzyme Production

Proteins are essential for creating enzymes, which are catalysts that promote chemical reactions in the body. These enzymes play crucial roles in digestion and metabolism, helping our bodies convert food into energy efficiently. For example, the enzyme amylase, found in saliva, helps break down starches into sugars.

3. Hormonal Regulation

Various hormones are also proteins or peptides that regulate different physiological functions, like metabolism and growth. One well-known hormone, insulin, regulates blood sugar levels, helping maintain energy balance in the body.

4. Immune Function

Proteins are crucial for a healthy immune system. Antibodies, which help fight infections, are proteins that recognize and neutralize foreign invaders like bacteria and viruses. Research indicates that individuals with adequate protein intake tend to recover from illnesses more quickly.

5. Transport and Storage

Proteins also act as transport molecules within our bodies, carrying essential nutrients and oxygen. Hemoglobin, a protein in red blood cells, is responsible for transporting oxygen from the lungs to the tissues, highlighting how protein supports fundamental life processes.

How Protein Supports Fat Loss

Protein plays a significant role in weight management and fat loss. Here are just a few ways it contributes to these goals:

1. Increased Satiety

High-protein diets can increase feelings of fullness, helping people consume fewer calories overall. For example, a study showed that individuals who followed a high-protein diet reduced their caloric intake by nearly 50% compared to lower-protein diets.

2. Thermic Effect of Food (TEF)

The thermic effect of food is the energy required to digest and process nutrients. Protein has a higher thermic effect than fats and carbohydrates, meaning your body burns more calories when processing protein-rich foods. Estimates suggest that protein can increase energy expenditure by 20-30%, compared to just 5-15% for carbohydrates.

3. Muscle Preservation

When in a calorie deficit for weight loss, maintaining muscle mass is crucial. Adequate protein intake helps preserve lean muscle while promoting fat loss, ensuring that the weight lost comes primarily from fat rather than muscle. Research indicates that consuming a minimum of 1.6 grams of protein per kilogram of body weight can significantly help maintain muscle during weight loss. I often recommend even higher intakes of 2.2 to 2.4 grams of protein per kilogram of body weight.

Protein and Hypertrophy

Hypertrophy, or muscle growth, is significantly influenced by protein intake. Sufficient protein is essential for muscle repair and growth following resistance training. Here are some key points regarding protein and hypertrophy:

1. Optimal Protein Intake

Research suggests that individuals aiming for muscle growth should consume approximately 1.6 to 2.2 grams of protein per kilogram of body weight daily. This range provides enough amino acids for effective muscle repair and growth, especially after workouts. Oddly enough this micis the old bodybuilding wisdom of 1 gram of protein per pound of body weight. Seems not all bro science is wrong.

2. Timing of Protein Intake

When you consume protein can impact hypertrophy. For instance, consuming quick digesting protein (such as whey) shortly after exercise can enhance recovery and catalyse muscle growth. A post-workout shake, meal or snack containing about 20-30 grams of protein can maximize the benefits of resistance training. For best results, consume withing 45 minutes of completing your training session. Add 60 grams of quick digesting simple carbs, such as dextrose, to your shake to enhance absorbtion.

Protein for Recovery

Recovery is a critical component of any training program, often over looked, and mostly misunderstood. However, protein is essential for this process. Here’s how protein aids recovery:

1. Muscle Repair

As previously mentioned, protein is vital for repairing muscle damage from exercise. Consuming protein after a workout supplies the necessary amino acids to support this repair process. For example, using protein shakes post-workout can quickly meet your protein needs, especially if whole food is less feasible or desirable, mostly because most people don't feel hungry after an intense workout session.

3. Reducing Muscle Soreness

Adequate protein intake can help lessen muscle soreness following intense workouts. This can be especially beneficial for athletes and individuals participating in high-intensity training programs.

4. Replenishing Energy Stores

While carbohydrates are the main energy source for workouts, protein can also assist in replenishing energy stores afterward. This is especially effective when combined with carbohydrates in a recovery meal, providing a balanced approach for muscle repair and energy restoration. The recommendation is to consume a 2:1 or 3:1 ration of carbs to protein.

Protein and Athletic Performance

Athletes typically require higher protein intake to support their training and performance goals. Here’s how protein contributes:

1. Enhanced Strength and Power

Adequate protein intake boosts strength and power, which are crucial for athletic performance. It helps athletes maintain and build muscle mass, leading to improved performance in their respective sports. For example, studies show that athletes consuming sufficient protein gain significantly greater strength compared to those who do not.

2. Improved Endurance

For endurance athletes, protein aids in maintaining muscle mass during prolonged exercise. It also assists in recovery, allowing athletes to train more effectively and consistently. Research indicates that protein can help improve endurance performance by preserving muscle tissue and supporting recovery.

3. Injury Prevention

Protein plays a critical role in maintaining the integrity of connective tissues, such as tendons and ligaments. Adequate protein intake including a good source of collagen can help decrease the risk of injuries associated with intense training, which is vital for athletes aiming for long-term success.

Daily Protein Intake Recommendations

The recommended daily protein intake varies based on factors such as age, sex, activity level, and goals. Here are some general guidelines:

• Sedentary Adults: minimum of 0.8 to 1.2 grams of protein per kilogram of body weight. More is better.

• Active Adults: 1.2 to 2.0 grams of protein per kilogram of body weight, depending on activity intensity.

• Athletes: 1.6 to 2.2 grams of protein per kilogram of body weight for those engaged in intense training or muscle-building efforts.

  
  

Distributing protein intake evenly throughout the day in 4 or 5 meals optimizes its benefits, ensuring your body has a steady supply of amino acids.

Best Types of Protein to Consume

Not all protein sources are created equal, and the "best" is highly subjective and debated. But here are some of the types of protein to include in your diet:

Animal-Based Proteins

• Lean Meats: Chicken, turkey, and lean cuts of beef and pork are high-quality protein sources, providing all essential amino acids.

• Fish: Salmon, tuna, and other fish provide not only protein but also healthy omega-3 fatty acids, which are great for heart health and balancing colesterol levels.

  
  

• Dairy: Greek yogurt, cottage cheese, and milk are excellent sources of protein and calcium, supporting bone health.

• Eggs and egg whites: Both whole eggs and and egg whites have a perfect protein score of one. They are the benchmark for all other proteins.

Plant-Based Proteins

• Legumes: Beans, lentils, and chickpeas are rich in protein and fiber, making them great additions to a balanced diet.

  
  

• Nuts and Seeds: Almonds, chia seeds, and hemp seeds provide protein alongside healthy fats, promoting overall health.

  
  

• Whole Grains: Quinoa, brown rice, and oats contain protein and essential nutrients, making them beneficial for energy.

  
  

Protein Supplements

For those struggling to meet protein needs through food (trust me, it's a real problem), supplements like whey, casein, or plant-based protein powders can be helpful. These provide a convenient way to boost protein intake. Guidelines are whey post workout, casein before bed, and plant based as needed should you be vegetarian or lactose intolerant.

Did you eat your protein today?

Protein is a vital macronutrient that influences various bodily functions, including muscle growth, recovery, and athletic performance. Understanding the importance of protein and how to incorporate it into daily routines can significantly impact health and fitness goals.

By following daily protein intake recommendations and choosing high-quality protein sources, you can optimise your nutrition for fat loss, growth, and overall well-being. Remember, a balanced diet rich in diverse protein sources is key to achieving your health objectives.

Need a bit of Help?

Overwhelmed? Need a custom nutrition plan? Just drop me a message, or jump on a video call with me and we can discuss.

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References

1. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 36(5), 647-663.

   
   

2. Pasiakos, S. M., et al. (2013). Protein supplementation and resistance exercise: A meta-analysis. Journal of the International Society of Sports Nutrition, 10(1), 1-10.

   
   

3. Maughan, R. J., & Burke, L. M. (2012). Sports Nutrition: A Handbook for Professionals. Human Kinetics.

   
   

4. Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training outcomes. British Journal of Sports Medicine, 52(6), 376-384.

   
   

5. Campbell, W. W., & Tavares, A. (2016). Protein intake and muscle health in aging. Current Opinion in Clinical Nutrition and Metabolic Care, 19(1), 1-6.