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THE POWER
OF PROTEIN
Author: Holly Louise #thefitpharmacist
@thefitpharmacist_
@bodyscience Expert
THE POWER OF PROTEIN
Proteins are the primary building blocks of our bodies. They are used to build tissues like muscle, tendons, organs, and skin, as well as
many other molecules that are essential to life such as hormones, enzymes, and various brain chemicals. Proteins are comprised of smaller
molecules known as amino acids, 12 of which our bodies produce (non-essential) and 9 which we must get from the protein in food we eat
(essential).
Sources
The amount of protein we eat every day is the primary factor which determines if our body is getting enough essential amino acids, however,
the quality of the protein we eat is also important.
Proteins from animal sources such as meat, fish, eggs, and dairy are favourable because they contain high and balanced amounts of
essential amino acids. Vegetarians and vegans can still met their protein requirements with strategic meal planning and incorporating certain
plant-based proteins like rice and pea protein which are also high quality and amino acid rich. The following are suggestions of high quality
protein sources:
• Dairy: cheese, milk, yogurt (particularly greek yogurt)
• Meat and poultry: chicken, turkey, beef, ham, fish, pork, seafood
• Beans and legumes: beans, lentils, tofu, tempeh, soybeans, split peas, chickpeas, falafel
• Nuts: almonds, pistachios, walnuts, cashews, peanuts, nut butters
• Other: whey protein powder, plant proteins such as pea, brown rice, hemp, protein bars
Benefits
Numerous studies have shown that a high protein diet has major benefits for muscle gain, fat loss and metabolic health. Without enough
diverse protein food sources in your diet, you risk becoming deficient in certain amino acids which can result in low energy, trouble building
muscle mass, low concentration and memory, mood swings, unstable blood sugar levels and trouble maintaining or losing weight. Here are
just a few benefits:
1. Keeps you full for longer
Out of the 3 macronutrients (protein, carbs and fat), protein has be proven to be the most satiating. A high protein diet reduces hunger,
resulting in fewer calories being consumed. This is caused by improved function of weight regulating hormones.
2. Makes dieting easier
Research shows that a high protein diet is easier to follow when in a calorie deficit because it results in less hunger, mood disturbance, stress,
fatigue, and diet dissatisfaction than lower protein diets, which in turn leads to improved dietary compliance.
3. Assists in building lean muscle
Muscle is made primarily of protein and therefore it is the “building block” of muscle. Without enough of it, your body can not build muscle.
Muscle growth relies on adequate proteins being available and this is itself reliant on the balance between protein intake and re-synthesis
and protein breakdown; referred to as protein balance. Basically, we need to ensure that protein intake and synthesis is higher than protein
breakdown for muscle growth to occur. Combining weight training with adequate protein will result in optimal muscle gain.
4. Maximises muscle retention while dieting
Eating a sufficient amount of protein on a daily basis is the key dietary factor in assisting your body to preserve your muscle and burn fat
instead while in a calorie deficit.
How much should I eat?
Studies have shown that consuming 0.8-1.2g per pound of bodyweight (1.8-2.7 g/kg) is sufficient for both building muscle in a calorie surplus
and retaining muscle during a dieting phase. Leaner individuals should opt for the higher end of the range while those with higher body fat
should aim for the lower end.
In terms of meal frequency and timing, hitting your daily protein intake for the day is the most important factor, however, eating 4-5 meals
per day with your protein target spread out evenly across the day is optimal for stimulating muscle protein synthesis. If you’re aiming for
maximal lean muscle gain, and eating in a caloric surplus to gain weight, you probably want to avoid extended periods of fasting (anything
longer than 12 hours).