Eddy's Blog
The Importance and Benefits of Protein
The Importance and Benefits of Protein
It does seem that the importance of protein is quite over-rated at times; cereal companies adding supposed protein into their cereals, protein diets constantly being advertised, protein supplements becoming increasingly popular. At times it seems like protein, protein and more protein is constantly being shoved in front of our faces. What if I were to tell you that eating protein actually supresses your appetite and that scientific studies have proven this! How much protein does the average person really need to consume on a daily basis and how much protein is too much protein? Are some proteins of more benefit to consume than others? Here are some simple and scientifically backed answers to all of the above commonly asked questions:
How Much Protein?
The average person’s protein requirements are just under 1g per kilogram of body weight. It is, however, a proven fact that to maintain lean muscle tissue/muscle tone as you lose weight, it’s important to increase your protein intake by 20-30%. This takes the requirement for an individual losing weight up to around 1.2g per kilogram of body weight. This is mainly due to the lack of other macronutrients being taken in (particularly excessive carbohydrates) and the body’s requirement to then break protein down to utilise as energy in the absence of excess carbohydrates. When that same individual becomes active, the protein intake increases by 10-20% on top of the 1.2g. This means that physically active people who are aiming to lose body fat require around 1.4g of protein per kilogram of body weight per day. Greater protein is required by those who concentrate on building even more lean tissue or muscle tone in the process. For most people around the 1.3-1.4g of protein per day per kilogram of bodyweight is sufficient. An average 80kg person would require around 110-115g of protein per day to maintain lean tissue whilst losing weight. This is quite important because of the activity of lean tissue and the natural calorie burning effect lean tissue has, even at rest. Storing excess fat instead of lean tissue on the other hand, does not do the same thing to our metabolism .
Are all Proteins the Same?
No, not all proteins are the same. Proteins derived from animal sources are complete proteins and this includes whey protein powder as it is derived from dairy. Proteins from vegetable and nuts for example, do not contain all the essential amino acids for rebuilding and recovery when consumed on their own. Consuming these proteins individually will lead to malnutrition and this is a proven fact! What’s also important to note is that the body’s absorption rate of actual protein from animal proteins (complete proteins) is approximately 95%.
Benefits of Protein
Protein is an important macronutrient in our daily nutritional requirement. 1 gram of protein contains 4 calories, however it has also been proven that the human body requires more energy to break down protein than it does carbohydrates. This further enhances protein’s ability to assist with weight management.
Protein is well documented to provide that feeling of satiety far above and beyond any carbohydrate. Including protein into every meal and every snack will provide you with enough complete protein to assist with muscle energy, maintenance and repair of lean tissue, burning extra calories (enhancing metabolism), antibodies to fight infection, enzyme requirements, hormone production and much, much more.
