Protein: how much do you need every day? (Hint: It’s probably more than you think).
Many people under-consume protein. Ideally we should be aiming to eat around or above 1.5g/kg/bw (per kilogram of bodyweight) each day (that’s 1.5 times your body weight in grams).
Why is protein so important?
The food in our diet is made up of a combination of three different macronutrients - carbohydrate, fat and protein which provide us with energy. Once eaten, protein is broken down into amino acids which are quite literally the essential building blocks of our organs, hormones, immune cells and much more including muscle growth. The amount of protein that we eat can optimise how much muscle we grow and minimise how much muscle we lose.
Another benefit of protein is that it makes us feel full (satiated) which makes it the perfect component for controlling appetite and total energy intake over the day.
Spreading your protein intake over the day
It’s not just how much protein we consume - it’s when we eat it that’s also important.
Especially as we get older, we want to maintain our muscle mass (when it is wanting to break down) and - even better - add to our existing muscle mass. This can be supported by spacing good (30g) doses of protein at each main meal.
Exercise also helps stimulate muscle growth. Consuming protein both before and after exercise can assist in maximising these muscle benefits. There is good research which suggests that females are best to consume 15g of protein before weight bearing exercise session, followed up by a 30g protein dose within 30 minutes of exercise. This is especially important as we age and want to maintain skeletal muscle.
What are the best foods to eat for protein?
Protein-rich food sources include lean meat, dairy, eggs, tofu, tempeh, legumes, nuts and seeds. For convenience, it can also be really beneficial to consider a protein supplement such as protein powder, which comes in many forms (whey, pea, hemp etc) and can be added to smoothies or to food such as oats and yoghurt.
Below are portion size examples for 30gm protein:
130g chicken breast
150g salmon
125g lean sirloin steak
1 and a half scoops of protein powder added to smoothie or food
Or double up/mix and match on the 15g protein options
2 eggs
150g greek yoghurt (2/3 cup)
150g cottage cheese (2/3 cup)
200g tofu
200g black beans
100g chickpeas
1 scoop protein powder
2x Tbsp peanut butter (8g protein)
250mls milk (8g protein)
Tips to get more protein into each meal
1. Consider building your meals and snacks around the protein element.
For breakfast (often the most challenging to reach protein targets) consider smoothies with protein powder, yoghurt, eggs, peanut butter, milk, grainy bread – and using a combination of these.
For lunch and dinner build your meal around the protein element of lean meat (shredded chicken, fish, beef etc), eggs, tofu/tempeh, legumes and add to this wholegrains, lots of vegetables, nuts and seeds.
If snacking, make sure there is always a protein element to a snack (nuts, cheese, yoghurt, smoothie) for helping with appetite as well as maximising muscle metabolism.
2. Combine plant based and animal products
Although animal products are often higher in protein than plant products, there are protein rich options in both food groups, and using a combination of both is a good idea.
As with everything nutrition-wise, your individual needs, lifestyle and food preferences need to be taken into account. If you would like to better understand and optimise your protein intake, please get in touch to book am introductory call.
References
Hevia-Larraín V, Gualano B, Longobardi I, Gil S, Fernandes AL, Costa LAR, Pereira RMR, Artioli GG, Phillips SM, Roschel H. High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores. Sports Med. 2021 Jun;51(6):1317-1330. doi: 10.1007/s40279-021-01434-9. Epub 2021 Feb 18. PMID: 33599941. Copy Download .nbib
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct;54(19):e7. PMID: 28698222; PMCID: PMC5867436.
Caoileann H. Murphy, Amy J. Hector & Stuart M. Phillips (2015) Considerations for protein intake in managing weight loss in athletes, European Journal of Sport Science, 15:1, 21-28, DOI: 10.1080/17461391.2014.936325
Phillips SM, Chevalier S, Leidy HJ. Protein "requirements" beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May;41(5):565-72. doi: 10.1139/apnm-2015-0550. Epub 2016 Feb 9. Erratum in: Appl Physiol Nutr Metab. 2022 May;47(5):615. PMID: 26960445.