Protein...How much do we really need to eat?
Protein……How much do we really need?
Protein seems to be everywhere nowadays ‘now with added protein’, protein Weetabix, protein snickers etc. it has become another buzz word but how much should we be eating? And what type of protein should we be consuming….
The current UK RNI for protein is 0.75g per kilogram of bodyweight, for a 60kg woman that would be 45g of protein per day (in visual terms one cooked chicken breast has approximately 26g of protein).
It is worth noting that this amount is insufficient to maximize muscle mass and in fact not enough for 90% of the population. Although your goal may not be building 25-inch biceps, we need protein to maintain our muscles for health and longevity, your body is constantly breaking down and repairing your muscles. The idea of being ‘toned’, well that means building muscle while leaning out on bodyfat and for that you need protein! Please remember that to build muscle you do need to be doing resistance training too!!!
So how much should we really be eating?
If our main goal is to build muscle, we are looking at 1.6 – 2-2g of protein per kilogram pf bodyweight, for a 60kg female that would be around 96-150g. If we are simply maintaining, we are looking around the 1.2 to 1.6kg per kg of bodyweight. It is worth noting that if you are trying to lose bodyfat, you need to up your protein intake to prevent muscle loss, 2-3 to 3.1g per kg of lean body mass (aim for your goal weight).
What type of protein should I eat?
I am sorry to all vegans (if it is any consolation, I am vegetarian and really struggle to hit my protein levels), but animal proteins really are king here but why?
1. Digestibility - i.e., the number of amino acids that become available in the bloodstream after consuming a food – animal proteins have a 90% digestibility versus 45-80% in plant-based sources (unless they come from a supplement i.e., a vegan protein shake)
2. Essential Amino Acid Content – There are 9 essential amino acids that our body need through our diet as it cannot produce them itself, animal proteins contain all 9 and are hence are complete proteins. Plant based proteins contain several of these and they need to be combined to form a complete protein, so doable but can be complicated so vegans need to investigate amino acid content to work protein levels out plus up the amount by 10-20%.
3. Leucine content – one of the essential 9 amino acids, it is a known fact that this branch chain amino acid is the key driver in protein synthesis – it is found in all animal protein.
How often should I eat protein?
Ideally our protein should be spaced out during the day in 3–4-hour slots, with a minimum of 20g per meal. Not only does this maximize our muscle growth but protein takes longer to go through our gut and makes us feel fully for longer! So, if you are on a calorie deficit for fat loss, protein is your friend. Unlike carbohydrates, you cannot eat too much protein – so please do not panic, excess protein is converted into glucose used for energy not stored as fat.
My advice is to plan your meals around your protein, ideally lean cuts of meat, fish, eggs etc., if you are struggling to get the full amount in, topping up with a whey protein shake after your workout is a great way to get that protein hit straight afterwards - ideal for maximizing muscle growth. Other options include protein yoghurts or Greek yoghurts which have a high protein content.
Finally if you are struggling keeping a note of how much protein is in certain food or how much you have eaten during the day, check out some of the tracking apps you can get for your phone such as my fitness pal.
Jude
Fitness Lab Haddington
(Points referenced from BTN Practical Academy)