Download protein - Weetabix Food Company

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Muscles
Protein helps build and repair muscles.
The body has limited stores of protein
so needs protein daily to maintain
muscle mass and provide the body
with its daily needs.
Bones
Protein is essential for healthy bones
alongside calcium and vitamin D.
Hair, skin and nails
Hair and nails are composed of a
strong fibrous protein called keratin.
Skin is also made up of protein.
Weight Management
A healthy balanced calorie-controlled
diet that contains protein, whole-grain
carbohydrates, good fats, fruits &
vegetables as well as being physically
active will help you to reach and
maintain a healthy weight.
Eating enough protein spread
throughout the day will help maintain
muscle. Muscle burns more calories
than fat, so the more lean muscle you
can maintain as you lose weight the
better.
Protein helps you feel satisfied so can
aid weight management if included in
the right portions at meals and snacks
as part of a healthy, balanced, caloriecontrolled diet and active lifestyle.
Aging
As we age we lose muscle. Sufficient
protein and activity has been to shown
to off-set age related loss of muscle
mass and help to maintain muscle
mass. To maintain muscle mass and
strength as we age, the body needs
high quality protein in the right amount
spread through the day as part of a
healthy, balanced diet as well as being
physically active.
Aging means the body may not be
as efficient at using protein, so rather
than consuming a lot of protein at one
time, protein consumption should be
spread out evenly throughout the day.
Protein - are you getting enough
Protein is constantly being used, broken down and reformed by our bodies so we
need to eat protein every day, spread throughout the day.
The Reference Intake for adults for protein is 50g per day. For the general sedentary
population the recommendation is set at 0.8g-1.0g per kilogram body weight.
For example:
- A woman weighing 63.5kg (10stone) should aim for 50.8-63.5g protein per day.
- A man weighing 82.6kg (13 stone) should aim for 66.1-82.6g protein per day.
Activity increases the demand for protein but this depends on how much and what
type of exercise you do. Providing energy (calorie) requirements are met, a healthy diet
will provide enough protein to meet any increased requirements without the need for
supplements.
Muscle is gained through a combination of resistance training and a diet that contains
adequate energy and carbohydrate. According to The British Dietetic Association ‘If you
only concentrate on a high protein intake without enough carbohydrate, then the protein
will be used for energy instead of being used to build muscle! Additionally, too little
carbohydrate will lead to low energy levels, which will make it very difficult for you to train
and perform at your best.’
Where is protein found?
Foods vary in the amount of protein they provide and can be split into animal and
plant based sources. The main sources include meat, fish, eggs, milk and other dairy
foods, pulses (beans and lentils), nuts, seeds, mycoprotein (Quorn), tofu and other soya
products, wholegrains.
Breakfast
A lot of people tend to either skip breakfast or get a small amount of protein at this
meal. Your body needs refueling after sleep and this means a healthy breakfast with a
sufficient amount of protein. Typically breakfast is the meal that contains the least protein.
Often people think that it’s only a cooked breakfast that provides protein but a portion of
wholegrain cereal with milk can provide a healthy portion of protein at breakfast.
Food
Boiled egg
Handful nuts (23 almonds)
Sugar-free muesli + 125ml semi skimmed milk
Protein (g)
7
6
9.5
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