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PROTEIN – What is it, why do I need it and how do I get it?


Bodybuilders chugging down raw eggs, gym-goers swigging whey protein shakes after a session and supermarket shelves beginning to fill up with protein bars, protein pasta and protein porridge. It has become widely accepted that protein is an important part of a healthy diet, but why is this and how much do you really need?

Protein comes from the Greek proteios which translates as ‘primary’ or ‘in the front’. Essentially, besides calories, your protein intake should be the most important thing you try to control in your diet. Especially if you’re in a calorie deficit.


What is protein used for?

Ask any GCSE science student and they can tell you that protein is used for growth and repair of tissues. It also makes up enzymes involved in most of the reactions in our cells and in digestion, as well as hormones that govern homeostasis and many other processes around the body. When you eat protein, it is broken down into individual amino acids (the building blocks of protein), so that it can be absorbed from the gut. Once absorbed, these amino acids are transported around the blood and delivered to the cells and tissues where they are required and can used to make new proteins. When it come to weight loss and muscle building however, we’re interested in a process known as muscle protein synthesis.

Protein balance

This refers to the relationship between muscle protein synthesis (using protein to rebuild muscle tissue) and muscle protein breakdown. To build muscle, or prevent loss of muscle tissue, muscle protein synthesis needs to be greater than muscle protein breakdown. Muscle protein breakdown is a constant process with somewhere in the region of 1-2% of muscle proteins being synthesised and broken down daily, so the way to manage this is to find ways to maximise muscle protein synthesis.

Maximising muscle protein synthesis

Two things increase muscle protein synthesis; eating (protein) and training. Eating protein before and after training (it doesn’t have to be immediately, 1-2 hours after is fine) will increase MPS even further. The increase in muscle protein synthesis provided by eating only lasts for a limited period. This means that if someone wants to maximally increase muscle protein synthesis then frequent protein feedings are required. For maximum effect these feedings should aim for around 30g of protein as this will give them the most efficient muscle protein synthesis response (a larger response is seen at higher protein intakes, but only marginally, so it's not worth the extra protein!). Those who want to really push muscle protein synthesis to the limit should aim for 30g servings of protein every 3 to 4 hours, but for most people, ensuring a serving of protein in every meal plus perhaps a serving pre- and post-workout is sufficient.

So, how much protein in a day?

The amount of protein you need to eat depends entirely on your goal. Whether you are losing weight or building muscle, it is important to keep muscle protein synthesis elevated, either to build new muscle tissue for hypertrophy, or to hold onto muscle mass you already have despite a reduced calorie intake. During maintenance, research suggests 1.4 to 2 grams of protein per kg of body weight, with the higher end of this being useful for those who are resistance training to try and alter their body composition i.e. lose fat and build muscle at the same time. If you're in a calorie surplus trying to build muscle, or in a calorie deficit wanting to hold onto muscle whilst losing fat a deficit it's recommended that you aim for 1.6 to 2.2 g of protein per kg of body weight. For most people, the lower number is sufficient although in some cases maximum results were seem at the higher intake, so if you want to be absolutely certain, aim for the top end.

Where do I get protein from?

There are lots of foods that contain protein. Meat, eggs, and dairy are all common examples, although there is protein in plant-based foods too, although the availability of that protein is not as high as from animal sources, so vegans may need to up there protein target by up to 25% to ensure they are getting everything they need. Plant proteins are also not as complete as animal proteins (except soy, quinoa, hemp seed and chia), meaning that individual sources do not contain all of the amino acids needed by the human body, but this can be worked around easily by combining different complementary plant protein sources, for example eating legumes and grains in the same meal.


Are supplements necessary?

It is entirely possible to get all the protein you need day-to-day from food, but for those with a very high target (very muscular, heavy individuals looking to lose body-fat for example) it can be expensive to eat a varied source of protein (meat is expensive!) so protein powders can be used. There is no magic to protein powders, they are simply just a source of protein, often with minimal carbs and fats alongside them, to make the protein easier to fit into your diet.

While on the subject of supplements, it seems necessary to mention BCAAs and EAAs. These are marketed as intra-workout supplements, to ‘prevent muscle breakdown during a workout’, but research has since proven them unnecessary. As long as you have a protein meal 1-2 hours before and 2-3 hours after a workout, muscle protein synthesis is sufficiently elevated (you can also train fasted, but need to then have the post workout meal 1-2 hours after your workout for maximum results).

Summary


· Aim for 1.6-2.2g of protein pre kg of your bodyweight per day.

· Divide this intake between all of your meals through the day (ideally 30g protein per meal).

· Try to eat a meal containing protein 1-2 hours before training and then 2-3 hours after if possible.

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