Protein: Everything you need to know
SF Personal Trainer London - Protein: Everything you need to know
Proteins are an essential nutrient for the human body and consuming sufficient dietary protein is crucial in tissue turnover.
Protein can be found in all cells of the body and is the major structural component of all cells, especially muscle. This also includes body organs, hair and skin. Many hormones such as insulin, growth hormone, IGF-1 and others are also protein.
Protein is made up of 20 amino acids linked together and 9 of these are considered essential as our body cannot produce them so we must get them through our diet.
1g of Protein = 4kcal
Unlike fats and carbs, excess protein cannot be store in our body.
The recommended daily allowance of protein for sedentary individual is 0.9 to 1g per kg of body weight, around 20% of their calorie intake. This is also age dependant. Older people require more.
Adequate total daily protein intake is more important than frequency and timing.
For athletes the recommended allowance is between 1.5 to 2.7g/kg.
Weightlifters, bodybuilders and power lifters should calculate their optimal protein intake based on their lean body mass (LBM) only, not the whole body weight, since fat mass has very little protein requirement and usage.
Those performing mainly endurance sports such as running, cycling, swimming or boxing should calculate their optimal protein intake based on their whole body weight.
Athlete protein consumption can vary throughout the year depending on circumstances. Here are 3 of the most common ones:
Bulking or hypertrophy phase. The athlete should aim to consume 0.9-1.5g/kg on a hyper-caloric diet while increasing carbs.
Maintenance phase or off-season. The athlete should aim to consume 1.4-2g/kg on a norma-caloric diet.
Cutting phase (trying to shed body fat to end up lean whilst maintaining muscle mass). The athlete should aim to consume 1.7-2.7g/kg while on a hypo-caloric diet.
High protein diets cause a shift in weight loss, favouring increased weight loss from fat versus lean tissue, compared to iso-caloric lower protein diets. This has a dual benefit.
First, sparring more lean tissue means losing more body fat.
Second, sparring body mass during a diet has been associated with decreased incidence of weight regain, as well as better maintenance of metabolic rate. This is an absolutely critical aspect of dieting that people tend to neglect.
When following a Plant based diet it is ideal to increase protein intake by 0.5g/kg on top of your recommended intake since plant based protein digestibility is slightly lower than animal protein.
Plant base protein digestibility: Between 85-92%
Animal based protein digestibility: 95%
Once our digestive system has broken down protein into amino acids, the body does not differentiate amino acids coming from animal source and plant based. Again, adequate total protein intake and calorie intake is far more important than the protein source.