The Power of Protein
Part one of our macronutrient blog series will be a deep dive into protein, what it is, it’s role in the body, sources in the diet and how it can play a role in health and fitness.
Protein Explained
Protein is a key macronutrient, making up a significant portion of our daily diet. It plays a crucial role in the growth, repair, and maintenance of various bodily structures and is also an important energy source (1). Beyond protein content, many foods also provide essential micronutrients that support overall health e.g. iron found in meat and calcium present in dairy.
The recommended intake of protein depends on body weight, with guidelines suggesting 0.75 grams per kilogram of body weight (g/kg) for adults. However, this need may increase with physical activity. Active individuals, especially those involved in strength training or endurance sports, often require more to support muscle repair and growth. Find out more about this in the ‘Fuelling For Fitness’ section below.
The Science of protein
Proteins are made up of amino acids, which act as the “building blocks” for body tissues. Out of the 20 amino acids, nine are classified as essential, meaning they must be obtained through our diet since our bodies cannot produce them. Since not all amino acids are found in every food source, it’s important to consume a variety of protein-rich foods to ensure you’re getting all the essential ones.
Exploring The Role of Protein
This macronutrient is vital for the health and function of our bodies, playing a central role in the development and maintenance of muscle and bone tissue. It’s a key building block of many essential cell structures and is involved in several critical processes, including:
- Tissue repair and growth: helps repair damaged tissues and supports the growth of new ones.
- Enzyme activity and immune function: it is essential for enzyme production, immune system function, and cellular signalling.
- Muscle contractions: necessary for muscle movement and contraction, contributing to physical performance.
- Organ and system development: supports the normal function and development of organs, the immune system, and the blood’s ability to carry oxygen.
In short, this macronutrient is crucial for maintaining overall health and ensuring that our bodies function optimally.
Protein on Your Plate: Where to Find It
It is recommended to consume a range of high-protein options, including beans, peas, lentils, meat, fish, nuts, and eggs (2). Eating a range of sources will help to meet daily requirements whilst also contributing to meeting other nutrient goals.
When choosing protein sources, it’s advisable to opt for lower-fat options, such as lean meats e.g. chicken/turkey breast and 5% fat mince meat, and aim to reduce the intake of red and processed meats.
Dairy products like milk and yogurt are great sources. For those who are dairy-free, there are plant-based alternatives available, though they often contain less protein compared to their dairy counterparts.
Vegans and vegetarians can consume a range of products away from meat and dairy in order to meet daily recommendations. For example, beans, legumes, nuts and tofu.
It is important for everyone to be aware of their protein intake, however vegetarians and vegans need to be vigilant about consuming enough, and a broad variety. This is because plant-based proteins often lack one or more of the essential amino acids, so combining a diverse range of foods is necessary to ensure the body receives all 22 amino acids required for optimal health and wellbeing.
Fuelling For Fitness
Protein is a key macronutrient for health, and plays a key role in exercise recovery and progression. It helps to promote muscle repair and growth whilst also boosting glycogen storage (3).
It is not just elite athletes that benefit for meeting their recommended intakes, recreational athletes also should be paying attention to their protein intakes.
Recommended intake of protein changes depending on activity levels. The government recommendation of 0.75g/kg is based on the general population who tend to be more sedentary.
As you increase exercise your requirement can also increase to 1.2-2.0 g/kg (4). These recommendations depend on the intensity, the type of exercise you are performing and individual needs. The quality and timing of intake is also important. High quality sources which are also nutrient dense can help to meet your recommended intake whilst also contributing to other nutrients. Ensure protein is eaten throughout the day and not only in your main meal in the evening, aiming for one source at each main meal time and in snacks as required.
Top Tips
- Consume a source of protein at every meal
- Spread intake throughout the day
- Protein snacks are best eaten post workout rather than immediately before or during exercise
- If you struggle to meet your requirements, try swapping in some high protein snacks e.g. nuts or Greek yoghurt
- Be careful of marketing scams of ‘high protein’ foods – check the labels, they’re not always that high protein!
Myfood24
Our databases can help to analyse nutrient intake, and support your understanding of protein content of the food you eat. You can track which foods are contributing positively to meeting daily recommendation. In the UK our healthcare system can provide valuable insights for health professional to support their patient or clients. Our research and teaching platforms are available across many regions with 30 international datasets and nine languages. Each of these datasets would provide a detailed breakdown of nutrient intake for both research and educational purposes.
Amino acid nutrient variables are coming soon to our UK generic and branded databases, supplementing the 120 nutrients already available (including protein).
You can find out more about how you can use myfood24 by trying our free demo or get in touch.
Sources
(1) British Nutritional Foundation. Protein: What is protein?. Available via: Nutrition information about protein and plant-based protein
(2) National Health Service, 2022. The vegetarian diet. Available via: The vegetarian diet – NHS
(3) British Nutritional Foundation. Sport and Exercise: Eating well for exercise. Available via: Sport and exercise | British Nutritional Foundation
(4) American College of Sports Medicine (2016). American College of Sports Medicine position stand. Nutrition and athletic performance. Medicine and Science in Sports and Exercise, 41(3). https://doi.org/10.1249/ MSS.0b013e31890eb86
Author: Lucy Clarkson, SENr Nutritionist
Editor: Jessica Eardley-Thompson, ANutr Nutritionist & Grace Williams, Head of Nutrition and Operations