Protein 101

A couple of months ago I wrote about how to give up sugar, and since then I’ve seen Joe Wicks doing his own no-sugar challenge so I assume he must be an avid reader. Another massive topic that continues to cause confusion is protein. People either think they need ridiculous amounts, or they forget about it entirely. Here is what you need to know:

What is it? – Protein is made up of amino acids and acts as the building block for the body. It helps repair tissue, build muscle, regulate enzymes and hormones. It is also used to some degree to provide your day to day energy needs.

There are 20 types of amino acids, you can think of them as letters in the alphabet. Some foods contain all of them and are called a “complete protein”, other foods have only half of them and they are called “incomplete proteins”. You can combine different types of incomplete proteins to ensure you have the full repertoire.

Animal sources like chicken, fish, beef, eggs, and dairy all give you complete proteins. There are also non-animal options that are complete, such as soy, quinoa, tofu and hemp. Most plant sources are incomplete by themselves but can be combined (e.g. rice and beans) to form a full set of amino acids. 

How much do you need? – There has been loads of research done on how much protein you need to eat, which has given recommendations based on your lean body weight. The general rule of thumb is 1g/Kg of body weight is a minimum aim for a typical person while generally anyone doing exercise should aim for 1.5-2g/KG body weight. If you are a serious sports person or do a lot of weight training then 2.5g/kg seems to be the magic number. Bodybuilders do even more than that but they are a very unique  type of person. 

Consumption wise, the rule you can only consume 30g / meal of protein has been shown to not be true and that  total amount eaten in a day is by far the biggest factor on results. 

In the real world things are not quite so simple as a few simple equations in a chart, this is partly due to the biological value of your protein intake, which just refers to how easily your body can use the protein once you eat it. Your ideal amount is also affected by how much food you have been eating recently and depends on your goals

Protein & Your Goals – If you’re trying to lose body fat, protein plays a key role in helping you stay full and reduce cravings. This isn’t just about total protein per day, but how much is in each meal. Too little protein and you’ll often feel hungry or snacky an hour later. I often get clients to track how they feel after eating using a simple food reaction form, this can tell you more than most apps. The average person eats around 14% per day and would often feel fuller if they brought that number up a little, e.g. to 25%. This varies a fair bit as well, due to individual differences. Once you are at your peak protein amount for feeling full, extra protein will make you hungrier as you will be reducing another food source that you need or find you cannot meet the taste/enjoyment aspect needed for a sustainable plan.

If you’re trying to build muscle, then protein becomes perhaps the most important element after doing resistance training. You do not need to turn into a nutter and eat 300g a day but you must hit the minimum to see gains or your efforts will be wasted. Another side to this is if your extra protein fills you up too much and you cannot eat enough food to meet your calorie needs. In this case you may need to reduce it a little to allow you to meet your energy needs.

Finally, if your goal is for fitness or health, then recent studies seem to show that aerobic and strength based participants need equal intake of protein for optimal results, roughly around the 1.8-2g/kg body weight range. To maximise your health, you need to do both aerobic fitness and resistance training so this advice would apply to you

What Does This Mean For You?

You need to start any protein conversation with where you are at currently. It will be very hard to jump from 50g a day to 200g. However, over time you can increase your intake amount gradually without too many problems. I would start with simply noticing how your meals make you feel, then react, e.g. if you’re constantly hungry or craving snacks, increase the protein and see if it helps.

If you are already chasing high-level goals such as elite sports performance or bodybuilding, then yes, protein amounts matter more. But even then, it’s not about extremes, it’s about hitting the right amount for you, repeatedly.

Start by just noticing where protein is in your day. Then bump it up if needed. You don’t need a full plan to start, just one good decision at a time.

Photo – Protein food examples I have eaten, my salmon & eggs for breakfast, a Tofu based meal off my Chinese friend & Kebab Pizza in Dubai, see here>>

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