PROTEIN
HOW MUCH TO EAT, WHEN & WHY
If we don't consume adequate protein from our diet, appropriate to our weight and lifestyle, our body cannot perform optimally. In-fact it can significantly inhibit our progress in the gym, ability to achieve body composition goals, and accelerate the ageing process (no one wants that).
Protein is vital for our health, as it's a major player in most physiological reactions. It forms the structure of our cells, it regulates pH, hormones, immune health, enzymes, cell & blood transport, energy, and of course; it synthesises muscle fibres necessary for moving our body, and building & maintaining strength.
When should I eat protein?
Studies suggest that protein should be consumed throughout the day and after training (particularly strength training). Amounts exceeding 30g in one serve do not show to have any benefits, so spacing your protein sources over each meal is ideal.
It's also wise to rotate your sources and consume a wide variety of plant and animal sources for optimal health, wellbeing, and performance.
However, protein requires a lot of energy to digest, so your digestive system needs to be in prime condition to do so. This is controlled by your nervous system.
If you are in a sympathetic state (fight or flight) your body will cut off blood supply to your digestive system, inhibiting your ability to breakdown and absorb the protein you have ingested. This can lead to food passing through without absorption, or it can sit and putrefy in the pit of your stomach over time.
To avoid such useless and expensive poo, avoid eating protein when stressed, distracted, at a desk, anxious, in the car, on the run or before exercise.
In a para-sympathetic state (rest & digest), your body will begin to produce the appropriate digestive enzymes to aid in breaking down and absorbing the nutrients. The best example of this; is a slow relaxed enjoyable meal preparation with family and friends, where you are comfortable and the process of preparing, and cooking food actually prepares your body too.
Protein is best consumed when you have time to sit, enjoy it, and savour it. Slowly & mindfully.
How do I know if i'm eating enough??
Glad you asked.
Ideally you want to aim for 0.8g - 1.2g of protein for every kg of body weight.
Example: A 60kg female, exercising 3-4x per week = 60g Protein
Activity level : Protein requirements
Sedentary (Exercise 0-3x p/w) = 0.8g / KG / BW
Moderate (Exercise 3-5x p/w) = 1.0g / KG / BW
Advanced (Exercise 5+ x p/w) = 1.0- 1.2g / KG / BW
*combination strength & high intensity & cardio
What does 60g of protein look like?
Break
it down
60g of protein in a day
Where should I get my protein from?
Animal products are superior protein sources, as they have a complete amino acid profile (the building blocks of protein molecules). However, organic soy bean products such as tofu and tempeh can be an excellent plant based option.
Other plant based sources such as legumes, seeds, and whole grains should be consumed in combinations to ensure a diverse range of animo acids.
Whole foods are the way to go.
Always be mindful of processed and packaged foods, marketing gimmicks and false labelling.
Read ingredient lists (protein per 100g), and if you're unsure, ask.
Protein powders can be useful to maintain adequate daily intakes, especially for vegetarians and vegans, but quality is key. I'd be suspect on supermarket shelf products.
How much is in that?
Note* For individualised nutrition advice, visiting a registered nutritionist is highly recommended.