Protein: the basics
You’ve probably heard a lot about the importance of protein but how much is enough? Can you have too much? And what are the best sources? Here, we’re answering some of your questions on protein and explaining how to make sure you’re getting your optimal levels.
Why is protein so important?
Protein is essential for us to survive. It is needed for the growth and repair of our cells, for hormone production, immune regulation, fluid balance, blood sugar regulation, energy production, and bone health, among many other bodily processes.
Unlike carbohydrates, our bodies cannot function without protein, so deficiencies can cause health issues such as fatigue, loss of muscle mass, increased infections, and problems with hair, skin and nails.[1]
Can eating more protein help me lose weight?
Yes, research suggests that a higher protein intake may help to support weight management, compared to diets of lower protein content.[2] Protein helps us to stay fuller for longer with less calories, and may improve our body’s metabolic rate.[3] A high protein meal can also reduce our appetite and hunger levels, through the regulation of our ‘hunger hormones’.[4]
Eating protein with our meals also helps to balance our blood sugar levels, which can prevent mid-morning and afternoon energy slumps and cravings that may leave us reaching for the biscuit tin!
After weight loss, adequate protein intake may also help reduce the likelihood of weight regain.[5]
How much protein do I need?
Like many things in nutrition, this depends! Protein requirement will vary depending on age, sex, body composition and level of activity. Current guidance from the British Nutrition Foundation says that the Reference Nutrient Intake (RNI) is 0.75g of protein per kg of body weight per day for average-weight adults.[6] This is around 56g per day for men and 45g per day for women depending on body weight. However, new research suggests daily needs of over 1g per kg of body weight for older adults, and shows benefits of eating at least 20-30g of protein per meal.[7]
In practice, a rough rule of thumb is to aim for a palm-sized portion of protein with every meal.
What foods are best for protein?
Animal sources of protein include meat, fish, seafood, dairy and eggs. These sources of protein are known as ‘complete’, which means that they contain all the essential amino acids (the building blocks of protein).
Plant sources of protein include pulses (like beans, lentils and peas), nuts and seeds, and tofu products. While vegetarian sources of protein are not ‘complete’, these can be combined to provide us with all the amino acids we need. So, if you are vegetarian or vegan, getting as many different protein sources throughout the day is ideal.
Here are a few examples of high protein foods:
So to sum up…
Getting enough protein is really important for a number of reasons. It can be especially useful in supporting weight management and in helping to build muscle mass. As we get older, this is a vital part of healthy ageing.
While there might be many glamourous looking (and expensive!) protein powders on the market, there are many ways of getting protein, including a range of different plant and animal sources. Most of these also have other wonderful health benefits, such as an array of vitamins and minerals.
In practice, building in a portion of protein with every meal may just help stave off hunger, cravings and blood sugar dips, as well as having many other health benefits. Try and aim for a palm-sized portion with every meal.
If you have any questions, please feel free to get in touch.
All content found on this website has been created for informational purposes only. The information in this blog is not intended to treat, diagnose or replace the advice of a health practitioner. If you have any questions regarding a medical condition, you should always seek the advice of your doctor, consultant or other qualified health provider.
References
[1] Olsen, N. (2018) Protein poisoning: Definition and symptoms, Healthline. Healthline Media. Available at: https://www.healthline.com/health/protein-poisoning?utm_source=ReadNext#symptoms (Accessed: November 29, 2022).
[2] Westerterp-Plantenga, M.S. (2008) “Protein intake and Energy Balance,” Regulatory Peptides, 149(1-3), pp. 67–69. Available at: https://doi.org/10.1016/j.regpep.2007.08.026.
[3] Halton, T.L. and Hu, F.B. (2004) “The effects of high protein diets on thermogenesis, satiety and Weight Loss: A critical review,” Journal of the American College of Nutrition, 23(5), pp. 373–385. Available at: https://doi.org/10.1080/07315724.2004.10719381.
[4] Blom, W.A.M. et al. (2006) “Effect of a high-protein breakfast on the postprandial ghrelin response,” The American Journal of Clinical Nutrition, 83(2), pp. 211–220. Available at: https://doi.org/10.1093/ajcn/83.2.211.
[5] Westerterp-Plantenga, M.S. et al. (2003) “High protein intake sustains weight maintenance after body weight loss in humans,” International Journal of Obesity, 28(1), pp. 57–64. Available at: https://doi.org/10.1038/sj.ijo.0802461.
[6] Protein (no date) British Nutrition Foundation. Available at: https://www.nutrition.org.uk/healthy-sustainable-diets/protein/?level=Health+professional (Accessed: November 29, 2022).
[7] Layman, D.K. et al. (2015) “Defining meal requirements for protein to optimize metabolic roles of amino acids,” The American Journal of Clinical Nutrition, 101(6). Available at: https://doi.org/10.3945/ajcn.114.084053.