The Ins & Outs of Protein

Protein seems to be the ‘in’ nutrient at the moment, with many new products coming out with ‘added protein’ as more people seek out this important nutrient in their diet.  We take a look at its many benefits and how to get the right amount in your diet.

The Science of Protein

Proteins are found in tissues throughout our body.  Aside from water, they are the most abundant nutrient in our body – making up around 20% of our body weight.  So, we need enough protein to keep building, maintaining and repairing the structure of these body tissues, such as the muscles, skin, heart and brain.

When we eat protein, our body breaks it down into amino acids, which can then be rebuilt into any protein our body needs - antibodies, hormones, enzymes, haemoglobin, and of course muscles.  Of the 20 amino acids, 9 are considered essential as we can’t produce them ourselves.  

Protein Sources

When a protein contains all 9 essential proteins, it is called a complete protein source - lean meat, eggs, milk, soy and quinoa are all complete proteins.  So too are whey, pea, hemp and bone broth protein supplements.  However, each of these supplements has a different ratio of amino acids, meaning they have different uses.  For example, whey and pea proteins are high in leucine and are best for muscle recovery, while bone broth protein is high in collagen, so is better for gut and skin issues.  Hemp protein has the benefit of high omega 3 & 6, so is great for inflammation or joint issues.  

Weightloss and Protein

Because of its complex structure, protein digestion uses more energy, which helps to keep us feel full for longer.  Eating higher protein meals for weight loss in comparison to restricting energy intake also maintains our fat-free mass (muscles, bones, organs), while losing fat.  This means that rebound weight gain often doesn’t happen following a high-protein diet.  Research shows that diets with around 25-30% of energy as protein can be an effective way to lose weight.

Protein for Young and Old

When we are growing, it makes sense that our protein requirements would be higher - therefore the needs of children, teenagers, and pregnant women are obviously higher than the general guidelines for adults.  However, those over 65 also have higher needs for protein.  This is because digestion and protein utilisation often becomes less efficient.  Older adults also have higher needs to maintain their immune system and tissue repair.  

How Much Protein?

Traditional guidelines for the recommended intake of protein have generally been guided by nitrogen balance, as the digestion of protein creates nitrogen which is then excreted as urea.  Too much of this can be hard on the kidneys and liver.  However, research is now supporting higher intake than traditional guidelines, without showing kidney or liver damage.

The adult guidelines below are based on traditional recommendations, and average exercise.  When training or body weight increases, so too does the daily protein requirement.

Transferring Numbers into our Daily Diet

The daily protein amounts listed above are best when spread throughout the day, including complete protein in each meal. But what does 50 or 80g of protein look like? 

To the side, you will see different ways to get 20g of protein from food or supplements.

If you needed 60g of protein per day, for example, then one of these options at each meal would get you to your target for the day!

When increasing your daily protein intake, please note that your water intake should also be increased, as we use additional water to digest protein, so it can slow your digestive system if you are not drinking enough water.