Protein: The Building Block of Health?

Time to break down the basics for the macro everyone bangs on about. We'll tell you why it's crucial for your health, and how you can make informed choices about your protein intake.

What is Protein?

Protein is our body's Lego set and there can be upto 20 different types, these are known as amino acids. Nine of these amino acids are essential which we must get them from our diet. The other 11 can be produced by our bodies. These essential amino acids come from both animal and plant sources. Leucine, isoleucine, and valine, or BCAAs (don't go buying them though, we think BCAAs are a waste of money)

What Can You Get Protein From?

Protein is in most foods. Check out this list below:

Animal Protein Foods: Beef, pork, poultry, fish, and more.

Plant & Dairy Protein Foods: Nuts, seeds, beans, tofu, and dairy.

How Much Protein Do You Need?

Everyone loves a number. Don't get obsessed with them though. Our suggestion is to eat a source of protein with every meal or snack.

The dietary recommendations will vary but, as a general guide:

For someone who sits around most of the day aim for 0.8 – 1.6 gram of protein per kg.

If your goal is to lose weight and you're tracking numbers, make sure your protein target is for you fat free weight otherwise you could be eating in a calorie surplus.

If your goal is to pack on some muscle then you'll want some extra protein, we usually recommend 1.6-2.2g+ per kg.

Does Timing Matter?

Only if you're a vegan... I joke! When you eat protein doesn't really matter. There is no actual scientific evidence to support there being a 'magic window' to consume protein after a workout or specific time of day. It's more important you just eat enough throughout the day, sensible recommendations would be to eat a nutritious meal with protein in every 3-5 hours.

Protein BS

Let's clear up the claims doing the rounds ok social media. The worst one has to be High-protein diets cause liver or kidney damage. There is zero evidence that links protein to heart disease, liver or kidney damage in healthy individuals. In fact, protein can even improve your health! Protein will make you bulky - another lie that needs to die! Too many calories will make you bulky and, if that's the look you're going for then go for it. A high protein diet won't make you gain fat unless total calories are higher than you need. You should buy protein powder, not necessay but the marketing hype is HUGE around this. If you can't eat enough protein during the day then supplementing is recommended, just stay away from Herbalife or other cheap brands.

Our Final Thoughts

Protein is essential for your body, it's crucial for muscle maintenance and growth, recovery from injury, illness and/or exercise, and can help improve your overall health. Use the info we've shared to determine your protein needs, make sure you choose quality sources, and ignore the lies of a high-protein diet.

Let us know in the comments how you plan to make protein a more significant part of your diet!