Upping the Protein

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Protein is so important in our diets. It is literally the building blocks of the cells and biochemical processes that help our bodies to function at it’s peak. With the over emphasis on protein in many commercially advertised ‘diet’s’ over the past deacade (and even before that when you consider that Atkin’s has been around for a long time), high protein has become a bit of a buzz word. But how much Protein does the average person – who isn’t training for a bodybuilding competition – need? And how do we find the balance of Protein to other important macronutrients in the diet?

Proteins are made from chains of building blocks called amino acids – Different combinations of amio acids make up different proteins and funcion in the body structurally, mechanically and biologically.The structure of muscles, nails, hair and blood, in fact all cells - are all made of Protein, as is the material that ’supports’ the structure of our cells and gives them shape. Proteins act like key’s in cells to unlock different chemical processes – such as the release of hormones like insulin into our system. Each gram of protein we consume is equal to approximately 16kj or 4 calories of energy.

So how does the protein we eat in food transform in our bodies to be made into all of these essential things? Some of the 20 amino acids that go together to  make up different proteins can be made by our bodies, but not all – which is why we need to consume foods that contain protein in our diet – to ensure that we have all of the building blocks. When we consume these foods and they are broken down into their most basic components by all of the digestive juices in our stomach and small intestine, the amino acids contained within the foods are available to do one of two things. They can be used on their own  to join together in their building block chains OR the different chemical parts can go together to make the amino acids that we aren’t able to make on our own within our body systems.

Now that we know how protein is made and what our body uses it for – how much do we need and where do we find it in food? The World Health Organisation recommends that adults consume 0.75g of good quality protein per kilogram of body weight. So an average 65kg person should consume at least around 49grams of Protein each day. However, undertaking a moderate to heavy intensity of exercise increases our bodies requirements for protein, as exercise can cause ‘catabolism’ or breaking down of protein cells within the body, and the necessity for protien increases. This is demonstrated by Dr. Lemon, in Medicine and Science in Sports and Exercise (19:5, S179-S190,1986), who states:

“Several types of evidence indicate that exercise causes substantial changes in protein metabolism. In fact, recent data suggests that the protein recommended dietary allowance might actually be 100% higher for individuals who exercise on a regular basis. Optimal intakes, although unknown, may be even higher, especially for individuals attempting to increase muscle mass and strength.” 

So while the exact protein requirements are difficult to ascertain, it it widely thought that 1g – 1.5g of protein per kilo of body weight is required to maintain muscle mass and reduce the ‘breaking down’ of cellular protein as a result of moderate - intense exercise. so the same 65kg person who does a moderate – intense amount of exercise would need between 65 and 100g of protein each day.

It can be a challenging concept to figure out just how to get that many grams of protein into a daily diet. But looking at the types of whole foods that contain protein is a good start.

• Lean meat – chicken breast, turkey breast, lean beef, lamb, veal, lean pork, salmon, tuna, fishes etc

          Meat can be expensive and not everyone wants or can afford to consume 3kilos of chicken every week! But there are many options to keep up the variety while keeping down the cost. Lean mince is a great option – beef, chicken or turkey even pork- you can make rissoles, bolognaise sauce, sang choi bau, ’sausages’, or just mix it in with a small amount of whichever low fat sauce you like, veggies and rice. Lean cuts of deli meats are also a great option – 80 – 100g of roast turkey breast, roast beef (with any fat removed) or chicken breast (not chicken roll) – are all great and easy options. Tinned salmon and tuna (canned in springwater) are traditional old favourites but aren’t for everyone – still an option on sandwhiches, in salads or just with rice and veggies - if you like it.

They key though is portions, because with mean – especially red meat- fat is often associated – so eeping portion size around 100 – 150g per meal keeps that calories down while keeping the protein needs topped up.

• Eggs

       Eggs are considered by many to be the perfoect protein source but once again the egg is often associated with being high in fat and cholesterol. Changing the ratio of whole eggs to egg whites alone can help to fix this problem. An omlette or scrambled eggs made with 1 whole egg and 3 – 4 egg whites retains the flavour of a normal omlette or scrambled eggs while reducing the fat content. Scrambled eggs with one slice of toast, grilled tomato’s and mushrooms makes a great weekend breakfast!

• Dairy - milk, cheese, yoghurt, cottage cheese

       Once again, dairy is associated with being high in fat, and when the manufacturers remove the fat they increase the sugar – so sometimes it seems like a no win situation! Flavoured cottage cheese – home made or store bought is a great option if you don’t like it plain. A small amount of low fat hommous or tzatziki dip – even beetroot (about a dessert spoon) mixed through plain cottage cheese enhances the flavour immensely and makes a great mid morning or afternoon snack with 10 – 15 rice crackers. Cottage cheese can also be good mixed in with some low fat yoghurt and frozen berries as a post dinner snack.

• Powders - Whey Concentrate, Whey isolate, soy, casein……….it’s all so confusing!

          Protein powders can seem really confusing – there are sooo many and why are the tubs SO big! You aren’t a body builder so why would you need such a huge container of protein powder? and talk about expensive! Walking into a health food store and staring at the wall of protein powders available can be very daunting, and buying a massive 3kilo tub only to find that you don’t like the flavour can be dissapointing and put a big dampener on your confidence. BUT protein powder is your friend if you want to increase the amount of protein in your diet – without eating 3 kilos of chicken every week. I personally don’t believe that the average person undertaking moderate – intense exercise requires a fancy and expensive Whey Protein Isolate- a Whey Protein Concentrate product achieves the same purpose. The difference between the two is the speed at which they are absorbed by the body, there can also be a slight difference in taste and in some brands, the ease with which the product blends. Vanilla can be a great choice for a protein powder as you can mix it into flavoured yoghurts or add fruit to a smoothie with ease. Using protein powders to increase the amount of protein in your diet doesn’t mean you are going to be slugging down a shaker full at every meal – just adding a protein shake at breakfast as a side to your oats, adding a scoop of protein into 100g of low fat yoghurt, or having a piece of fruit and a protein shake made with a mix of  100ml of milk and 100ml of cold water for a snack would all be options for increasing the amount of protein using protein powders.

 Increasing the amount of protein in our diets needen’t be difficult or confusing – it should be fun and interesting to see what new and exciting food combinations you can come up with to keep your diet healthy and varied.!\

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Disclaimer

This article represents the views and opinions of the author and should be considered alongside 
other information rather than in isolation.