When I go food shopping it appears that we’re in the middle of a high-protein product craze – everything from yoghurts to cereal bars to drinks are being fortified with protein. It seems that food manufacturers have latched on to the message that protein is important for health and can be an important part of a weight loss strategy. However, before jumping on the high-protein bandwagon, it’s important to understand more about the role of protein in the body and why quantity and quality count in enabling us to digest and absorb this vital nutrient.
As I covered in the article on the nutritional value of meat, protein is one of three primary macronutrients that provide energy to the human body, along with fats and carbohydrates. Beyond energy, protein plays a foundational role in how our body functions, heals and stays in balance. Without sufficient protein, our bodies cannot operate optimally.
How much protein do I need?
Proteins have many important roles throughout the body, and as such, it is important to provide sufficient levels for optimum health. But how much protein do we need? The recommended range of protein intake is often estimated based on body weight (between 0.8 g/kg and 1.8 g/kg of body weight) or as a percentage of total caloric intake (10-35%). This value is the minimum recommended value to maintain basic nutritional requirements, but consuming more protein, up to a certain point, may be beneficial, depending on the sources
of the protein.
As with many things in nutrition, our personal daily requirement does depend on several factors, including the growth we are supporting, our physical activity levels and our age. For example, protein requirements are higher in pregnancy and in those trying to build muscle. Our overall activity level will also increase our need for protein. Whilst people who engage in minimal activity will only need 0.8g/kg body weight, those who exercise regularly or are athletes will need 1.3g/kg for moderate activity and up to 1.8g/kg for more intense activity. Older adults also have significantly increased protein needs in order to slow down the loss of muscle mass and prevent other common health problems such as osteoporosis. One study in adults over age 65 recommended 1.2g/kg per day to realise these health benefits.
The best ways to get sufficient protein
Whilst the food industry has a growing obsession with packing more protein into every food and snack, with some protein shakes and snack bars delivering 20-30g in one go, this may not be the best strategy. These high-protein options are ultra-processed and contain isolated or refined sources of protein at levels that can place a burden on the digestive system, liver and kidneys, as well as disrupt the gut microbiome. They also typically contain a range of additives that are potentially harmful.
A better approach is to focus on real food sources of protein that are gentle on the digestion and rich in other essential nutrients, which the body requires to utilise the protein. We don’t need large amounts, but consistent, good-quality sources of protein spread throughout the day. All animal products are a source of complete protein, but rather than focusing on one type of food, it is good to include a range of options such as eggs, meat and fish, and Greek yoghurt to ensure a diversity of other nutrients in the diet. Where possible, choose organic or grass-fed options.
Whilst animal-based protein is easier for the body to use, plant-based proteins have been linked to a range of health outcomes due to the fibre levels, nutrient density and phytochemical content of these foods. Including a range of plant foods such as legumes (beans, lentils and chickpeas), quinoa, nuts and seeds, as well as green vegetables (spinach, kale, broccoli, asparagus) and mushrooms, will ensure a good supply of a range of different amino acids.
Finding our way through the myriad health claims and marketing slogans to make the right decisions about what to eat is, at best, tricky and, at worst, seemingly impossible. So, if you’re not sure of the right thing to do and are looking for more help, I’d love to support you to uncover the food and lifestyle choices that are right for you.
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