What is Protein and why shouldn't I be neglecting it in my diet?

WHAT IS PROTEIN?

The word protein refers to a type of molecule in food which can be broken down into amino acids. Protein is one of three macronutrients required for your body to function correctly.

The human body needs twenty types of amino acids. It can create (synthesise) eleven amino acids itself. The other nine amino acids (known as essential amino acids) cannot be created by the body and have to be sourced through the consumption of food. When the body consumes protein it breaks down the protein into the amino acids it requires.

The nine essential amino acids are; Tryptophan, Threonine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Valine and Histidine. 

Some foods may be high in certain essential amino acids but deficient in others, such as blueberries which are deficient in Tryptophan, Lysine and Histidine. This is why eating a varied diet of whole healthy foods will give you a complete intake of essential amino acids your body requires. Some foods have all the essential amino acids, these foods are known as complete proteins and include foods such as; meat, poultry, fish and eggs. 

WHY DO WE NEED PROTEIN?

Protein is one of the body’s building blocks.  As protein is digested it is broken down into amino acids which are responsible for the structure of the human body (hair, nails, cells, skin, organs etc.) as well as growth, repair and fuel.

Not eating enough protein can result in many negative effects on the body such as:

• The body becoming catabolic,
• A decrease in protein synthesis,
• A declined cell function,
• Muscle loss,
• Fatigue,
• Low sex drive,
• Hormones down regulate,
• Depression,
• Anxiety,
• Anaemia,

And much more... in short it pays to consume protein.

HOW MUCH PROTEIN?

For weight loss, increasing protein reduces the loss of lean body mass in a calorie deficit diet.

It is recommended to consume 1-1.4g of protein per pound of body weight, per day.

(For example a 70kg person = 154lbs, protein needed, 154 x 1.4= 215.6g of protein per day).

For weight gain, as the calorie intake is high, the loss of lean body mass will be limited, so protein intake can be reduced.

It is recommended to consume 0.8-1.2g of protein per pound of body weight, per day

(for example a 70kg person = 154lbs, protein needed, 154 X 1= 154g protein per a day).

HOW TO GET PROTEIN

Getting protein through wholesome foods is highly recommended, if you are able to do so consistently, it is by far the best way.

Protein can be found in all kinds of foods from meats, poultry, fish, eggs, legumes (beans & peas) even veg and fruit.

However, getting protein in through wholesome foods can be hard, expensive and inconvenient. To increase your protein consumption a high quality protein shake can help up your intake very easily.

WHY SHOULD I DRINK PROTEIN SHAKES?

Protein that is used in shakes is often derived from whey, pea, soya, rice, hydrolysed beef, milk, eggs etc. They are a complete protein source which is fast absorbing, extremely convenient and can be BLOODY LOVELY!

After a hard workout, or before shooting off to work, the last thing you want to do is cook up a high protein meal. This is when protein shakes are brilliant, they are a convenient, fast absorbing, flavoursome source of protein that will provide you with all the relevant post workout nutrition to help refuel, repair and reward your hard workout.

WHERE?

There are hundreds of companies from supermarkets to specialist online retailers offering protein shakes or powders to mix yourself. Make sure you buy from a reputable supplier and try to avoid powders with too many added extras. Add fresh fruit, a good splash of your favourite milk (e.g. almond, coconut or cow’s milk) and enjoy this delicious addition to your diet.

When training at GO:VER GYM it's even easier - we offer a wide variety of flavours, mixes and types of protein shake to suit all kinds of people and needs.

We offer pre and post workout shakes, high carbohydrate protein shakes, low fat protein shakes, and weight gaining protein shakes: any type of shake you want!

Add berries, bananas, oats, almond milk, coconut milk, whole fat milk, skinny milk, vanilla protein, chocolate protein, toffee protein, even unflavoured protein.  The world is your oyster.

If you are struggling to get your protein in, why not treat yourself to a lovely shake.

Olly Stables