What does Protein really do? And how much should I have?

What does Protein really do, and how much should I have?

Protein.

We’ve all heard about it, and we know it’s important, but what does it really do?

To simplify the role of Protein – It is used to help the Growth and repair of Cells within the body. This includes Hair, Skin, and Muscle. In fact it is also an important component of our Heart and Brain.

When we consume Protein in our diet, the body breaks it down into small components known as Amino Acids. There are around 22 Amino Acids, 8 of which must be consumed through diet as they cannot be made in the body. These are referred to as ‘Essential’ Amino Acids, and can be best obtained by eating a varied diet. It is important that we get enough of these, as we cannot substitute a large amount of one of these essential Amino acids in place of another.

The remaining 14 Amino Acids are deemed ‘Non-essential’ as the body can make these by combining the Essential Amino Acids.

Getting enough of Each Amino Acid is important for Muscle Growth and Repair, so a variety of Protein sources in the diet is very important.

So now you know how Protein is broken down and used in the body, how does it actually help our bodies to function?

- Protein helps aid Muscle and Cell Growth

- It preserves Lean Muscle Mass

- Helps repair Tissues in the Body

- Helps the body to produce hormones and enzymes

- Boosts Immune Function

- Provides the body with Energy when carbohydrate is not available.

Protein is important in any diet, but even more is needed for active people looking to build muscle.

When we take part in weight bearing exercise, tiny tears occur in the muscles called micro-tears. When these tears are healed the muscle becomes stronger and bigger, and therefore muscular hypertrophy takes place. Protein is therefore needed to help aid this process.

So how much protein do I need?

Quick little Disclaimer: I am not a qualified Nutritionist, this is the information I learnt in both school and 6th form and also from my own research. If you have a different method for calculating how much protein you need, or partake in a particular sport in which you need a more specific amount (be that more or less) Then please stick to what your Coach/ Trainer has told you J This is purely the method I have been taught to use, and therefore use it myself.

Protein is best broken down in the body when around 20-40g is consumed in one go, any less will have a smaller effect, and any excess is likely to be stored as fat. Therefore it's better to consume protein in a number of snacks and small meals, rather than a very large amount in one big go.

To work out roughly how much protein your body needs with the type of exercise intensity you're doing, work out which category you fall into bellow.

- A sedentary adult (little to no exercise)- 0.8 - 1g

- Recreational exerciser (exercises around once-2/3 times a week)- 0.8g-1.5g

- Endurance athlete (for example- long distance runners) 1.2-1.6g

- Speed/power athletes (for example sprinters) 1.6-1.8g

- Adults trying to build muscle (for example weight lifters) 2.0g -4.0g This Category can highly vary depending on current weight and intensity, so if you feel you need more please speak to a dietician or Personal Trainer.

The number given after each category is how many grams of Protein you should be having per Kg in body weight, so say if you were 60kg, you will X the amount of protein with your body weight:

Example- a sedentary adult who weighs 60kg should consume around 48g of protein a day.

Once you've worked out roughly how much protein you need, you can divide this by 20-40 (Depending how much you wish to consume in one sitting. As said above this is the best amount to have to enhance results) this will tell you how many times a day you should be eating the amount of protein you divided your given protein intake by.

To work out mine- I did 62 (my weight in KG) times 2 (as I'm an adult wanting to build muscle and chose the middle option) which gave me 124 (so 124kg of protein a day) I then divided this by 30 (The amount I wish to have in each sitting) and got 4.13 , so that's shown me I should be eating 30g of protein 4-5 times a day. This can be included in meals, as well as in snacks.

It's a little tricky to get you're head around, but once you've got the idea it's so helpful!

As mentioned on My previous post – Timing of Protein is also important for people looking to build Lean Muscle find more information on this in my ‘Why Pre and Post Workout snacks are so important, and what to eat before and after Exercise!’ Post by clicking on the link below.

I hope you fount this post useful and I look forward to seeing you all next time!

If you have a different way of working out your protein intake let me know in the comments below!

Lots of Love

Collette x