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Everything you need to know about Protein


high protein foods on a table such as fish, eggs, nuts, chicken, milk and cheese

What's all the fuss about protein? Why is it the first thing discussed in every fitness and nutrition conversation? Rightly so, protein is the star nutrient that you should focused on, regardless of your fitness goal. Today we discuss everything you need to know about protein.


What is protein?

Protein is an essential macronutrient that we consume through our food and that serves many functions in the body:


  • Enzymes

  • Tissue repair and building

  • DNA synthesis

  • Immune function

  • Transport of nutrients


In the digestive system, protein is broken down into its single molecules, Amino Acids.


There are 20 amino acids that our body needs to function optimally, 11 of which we can produce ourselves (non-essential), and 9 of which must come from food (essential).


The essential amino acids are found in their entirety and optimal amounts in animal foods. These, we would call "complete protein sources". Caveat - it does not necessarily mean they are better.


Most plant foods are considered "incomplete" as they may have a lower concentration of 1 or more of the essential amino acids. Again, this does not mean they are worse. We'll discuss this more in a moment. There are complete plant food sources as well, such as soy (tofu/tempeh), quinoa and buckwheat.



How much protein do I need?

Protein requirements may vary between individuals, depending on activity level, whether dieting (actively trying to lose body fat), or trying to build muscle or "tone".


There is general consensus, that everyone needs more than the current recommendations of 0.8 g/kg.


The recommendations are set to mitigate disease related to protein deficiency. Avoiding deficiency and optimising recovery, performance and physique are very different things, however.


Below are the recommended protein intakes for low, moderate and highly active individuals:

protein requirements indicated for a man sitting, a man running and a woman weight lifting



Why is protein intake best calculated by body weight?

Protein needs are relative to the amount of lean mass (muscle) someone has. Generally, body weight is a good marker for lean mass. Of course some people hold greater percentages of body fat. In the case of high body fat, using the goal weight is a better number.


It's also effective because when in a calorie deficit for fat loss, protein intake will remain optimal, compared to calculating protein as a a percentage of total energy intake.



Protein intake for muscle gain (or toning)?

Before I go on, please note that if you have a goal of "toning", you have a goal of building muscle. Often, people are afraid of the concept of building muscle, and as a result don't achieve their desired "toning" goals. The perception of a toned muscle is in reality a built muscle with little body fat padding around it


Protein is a crucial piece of the puzzle to optimise muscle recovery and growth after training or sport. It's also crucial to maintain muscle tissue whilst actively trying to lose body fat.


While in a calorie deficit, muscle may be broken down for energy as well as fat. Those with less fat to lose, have greater likelihood of muscle loss. To preserve muscle and optimise fat loss, optimal protein intake is a must.



Protein intake after training

You may have heard that there is a crucial 60 minute window that protein should be ingested to maximise the gains. This is not really of concern. Within 2 hours of your training session, aim to get a dose of 20 - 30 grams of protein.


Generally it's recommended to have this after training, but if circumstances don't allow for it, a protein rich meal eaten 2 hours prior, will provide the same benefit.


Attempting to get a complete amino acid profile within this timeframe may support optimal muscle protein synthesis. Animal based foods, or complementary plant based foods (read on) will do the trick. Supplementing with a whey or pea/rice protein blend is also a time efficient and practical strategy post training.


How protein works in the muscle

Muscle tissue is continuously in a state of flux between buildup and breakdown. This is called protein turnover.


The sciency term for buildup is Muscle Protein Synthesis (MPS). For muscle development, the goal is for MPS to exceed breakdown consistently over time. Simple.


In a normal state, where you haven't performed resistance training, the balance of protein turnover is pretty even. When protein rich foods, and adequate calories are eaten, MPS is heightened.


Within a few hours, a natural drop in MPS occurs, and breakdown takes over. The net effect here is usually no change in long-term muscle mass. We can see this in the top image of the infographic below.


When doing resistance training, MPS is heightened further, because it's a strong stimulus of the machinery that synthesise muscle tissue. We can see this in the bottom image of the infographic.


For optimal resistance training benefits we do need an infusion of the essential amino acids. This ensures that MPS machinery is optimally stimulated, and that the right building blocks can be assembled to form muscle tissue.



Graphs depicting protein synthesis, and muscle breakdown with or without weight training



What if vegetarian or vegan?

Protein foods are not all created equal. Measuring the amount of protein in a food or meal is one thing, but whether all is bioavailable (absorbable & utilisable) is another .


Plant-based protein sources are generally considered to be less bioavailable than animal food sources. I am not promoting animal over plant foods or diets, and am not saying that vegetarians or vegans cannot achieve muscle development or weight loss. When consuming enough total protein the lower issue of bioavailability becomes a wash.


As discussed, a great strategy to consuming a complete spectrum of amino acids is to pair different plant-based foods. Putting complementary protein foods together in a meal (or over the day) balances out the amino acid profile of a diet.


Here are some examples:


food combinations such as grains and legumes, greens and grains, nuts and legumes



Leucine - The trigger Amino Acid

Leucine is a crucial essential amino acid that must be consumed in a certain dose for optimal MPS to occur.


As if having all the essential amino acids in a meal wasn't enough. Leucine is one of those particularly special ones that we want at the right amount.


It's hypothesised that Leucine must reach a certain threshold to trigger the cascade of chemical reactions of muscle protein synthesis. This threshold is 2 to 3 grams per meal. Some studies have suggested 3 grams maximises MPS.


Foods high in leucine are all meat sources, dairy and whey protein. Some plant foods have moderate amounts of leucine such as firm tofu, tempeh and navy beans. A greater amount of each, or in combination may be required.


When looking out for a protein supplement, whey protein is usually the first recommendation for its greater leucine content. I'd even suggest reading the product label and look out for the 2-3g intake per serving. If it doesn't state the breakdown of amino acids, I'd move on.



How much protein in each meal?

There's no real magic number, as needs differ from one person to the next, but a rough ballpark would be 0.3-0.5 grams per kilogram of body (or goal) weight. ie. 21-35g for a 70kg person.


You may have heard that "you can't digest more than 30g at a time, and the rest is wasted".


This is not entirely accurate. We can digest every bit that's eaten, but, 30(ish) grams is the rough cap at which muscle protein synthesis is optimised. Beyond this, the rest may be burnt up for energy or, although less common, stored as fat when overall calories are in excess.


Protein Distribution

Protein distribution is how the intake of protein is spread out over the day. I'll go out on a limb and say that it's most common that people under-consume protein at breakfast, and skew the majority toward dinner.


To optimise the benefits of the protein you eat, look to evenly distribute it as best possible, with each serving bringing 30-40 grams. This will look like modifying breakfast choices for some.


Below is an example of an EVEN distribution compared to an UnEvEn distribution.


On the left, all four meals contribute to optimal MPS being reached. On the right, optimal MPS is reached with just one meal, but not the rest. The overall daily intake is also low too.


graphs depicting even protein distribution, and uneven protein distribution



Other benefits of a higher protein intake

Protein is highly satiating, meaning it will keep you fuller for longer. As an anecdote, may people that switch to a higher protein breakfast tend to say they feel fuller for longer and less inclined to snack.

Protein also has a higher thermic effect. This means that it requires more energy for it to be digested, absorbed and utilised. This extra energy expenditure, although not enormous, does contribute to the calorie deficit for fat loss - more so than carbohydrate or fat, with much lower thermic effects.



Protein Sources

Let's now take a look at what foods contain protein.


Those highlighted in green are not complete sources and therefore should be complemented.


I've also displayed in the 3rd column how many calories accompany each gram of protein. As you can see, foods lower down on the table are more calorific, and may not be your "go to" protein option.





Summing up

Protein is essential for overall health. For active individuals with goals to get stronger, to alter body composition and recover well after training, it should be at the forefront of your nutrition mind.


Prioritise having protein at every meal, and endeavour for protein based snacks too. An added benefit to this, is that it automatically counts doughnuts and chocolate bars out.


As is the case with all nutrition and training changes, don't feel as if it all has to change over night. And don't strive for perfection.


If overall intake is low, start by gradually increasing it with the foods you like. Then see about evenly spacing intake. Over time, navigate how to optimise the quality of protein in each meal in a way that suit you and your lifestyle best.

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