Protein Power

As you may have guessed, this blog post will breakdown a popular topic: Protein. Most nutrition professional can all agree that protein can be a controversial topic and the science can get a bit confusing. I am here to hopefully provide clarification so that you can better understand your own dietary needs. Let’s dive in!

 Protein is a vital component in the diet and typically makes up between 10-35% of daily caloric intake. Protein has several major functions including promoting growth and maintenance, coordinating bodily functions, providing structural framework and can even act as an energy source when needed. When you consume protein, it is broken down into amino acids that can later be reformed within the body. There are, however, nine amino acids that cannot be reformed and thus become essential in our diet (we will touch on this later).  

Protein can be found in a variety of food sources including eggs, chicken, beef, dairy, beans, legumes, and seeds. The main differences between these sources are the specific types of amino acids provided by each. Animal sources and soy are termed “complete” sources of protein because they include all 9 essential amino acids. Other sources of protein such as legumes, seeds, nuts and vegetables are considered “incomplete” because they are lacking one or more of those 9 amino acids. This can be misleading, however, because plant protein is by no means inferior to animal protein. A healthy diet consisting of a variety of plant and animal sources is recommended!

Now that we’ve touched on different types of protein, you may be wondering how much YOU need. In an ultra condensed version, we are all different and our requirements can vary by a lot! There is no “one size fits all” when it comes to nutrition, and that is why I’m here to help you:)

How much protein do I need?

The daily requirements of protein are dependent on several factors including sex, age, activity/stress levels, and pregnancy. Generally speaking, a healthy adult should consume at least 0.8 grams of protein per kg of body weight. This averages out to be about 46g for females and 56g for males per day. As mentioned above, these numbers vary for each individual but general recommendations are present. For an athlete, requirements range from 1.2-2.0 g/kg of body weight. The amount of training, type of training (resistance vs. endurance), and length of training all impact overall requirements.

While protein intake is crucial for increasing muscle mass, a higher intake is not necessarily better and may not result in more muscle mass. Overall eating patterns such as adequate fat and carbohydrate intake are important to ensure minimal protein is used as energy sources and instead goes toward building/maintaining muscle mass. This may come in the form of 4-5 meals throughout the day with 20-30g of protein at each meal. Research does suggest that consuming over 40g of protein at one time (depending on the individual) may “max out” protein absorption. Simply put, your body does not store protein and it cannot utilize large amounts of protein at one time. Once protein demands are met, excess protein is either used as energy or stored within the body as fat.  

Does the timing of protein intake matter when it comes to post-exercise?

Research is ongoing but current findings suggest the optimal timing window for greatest protein utilization is within four hours post-exercise. This is because the anabolic effect of exercise decreases as more time passes post-exercise.

Do I need a protein supplement?

The current evidence suggests that protein powders are not necessary for building muscle mass. Whole sources of food that are nutrient-dense may be considered superior than powdered supplements because most supplements may lack all nine essential amino acids, as well as lacking vitamins and minerals. The convenience factor may be appealing for some athletes, however, which can make a protein supplement much more appropriate for their specific lifestyle.

I hope this blog post has served as a useful resource for you. As I mentioned before, nutrition is not a “one size fits all” and please know that your needs are not the same as the person next to you. If you have any questions, please leave any questions or comments in the space below!

-Errin :)

References

Karpinski, C., & Rosenbloom, C. (2017). Sports nutrition: A handbook for professionals: Sports, cardiovascular, and wellness nutrition dietetics practice group (6th ed.). Chicago: Academy of Nutrition and Dietetics.