When people start their fitness journey they may have very little knowledge of training and nutrition. One of the most common questions in gyms and fitness clubs is about supplements. Many new gym goers ask ‘Should I take protein supplements?’. There are many overall health benefits to a high protein diet. With that in mind, let’s look at the benefits of protein shakes and the importance of protein for all of us.

What Does Protein Do?

The Role of Protein

Protein is used by your body for a number of things. It is the key ingredient in hair and nails. It is used to repair damaged tissue. Protein is also utilised in the production of various bodily chemicals, enzymes and hormones. As well as all that, protein is also an important component in building healthy muscles. And also in the healthy maintenance of bone, cartilage, blood and skin.

Protein is one of three ‘macronutrients’ that our bodies need to function healthily. The other two of these being carbohydrates and fats. You may have heard the term macro and micronutrients before. The difference is the amounts in which your body needs them. Macro, meaning large-scale, shows that these nutrients are needed in large amounts. Micronutrients, such as vitamins and minerals, are only needed in smaller measures.

You may already know that the body stores carbohydrates and fat. These are energy sources and we can call upon these stored sources at any time. In fact this is how we lose weight, by forcing our bodies to use these stored glycogen (carb) and fat reserves.

Unfortunately, despite the importance of protein, the body does not store protein. Because of this, we need to ensure we are getting a healthy amount in our daily diets.

How Much Protein Is Enough?

Steak Is A Great Source Of Protein

According to research, the general consensus is that most of us probably eat enough protein. The amount we need does depend on how active we are, but there is a baseline value we can begin to work with. It is generally believed that for a sedentary person, 0.8g of protein should be consumed daily, per kg of body mass.

So for someone, male or female, weighing 75kg, they should consume 60g of protein in their daily diet. That may sound like a lot to some, or not much at all to others, so let’s put in some perspective. 100g of steak is packed with 25g of protein. If we measure the steak in ounces as it would be in a restaurant, the figure is quite eye opening. An 8oz steak would contain, on average, around 56g of protein. As you can see, there’s your daily intake for the average sedentary person, give or take.

I Train, Do I Need More?

As stated, the above is based on a sedentary person. If you sit at a desk all day and go home to watch TV and relax, it’s quite easy to get enough protein. But what about people who are physically active, or who train regularly?

We already know about the importance of protein for muscle repair and growth. We also know that training damages muscle fibres. So we can assume that active people are going to need a healthy supply of protein to repair and recover. If you jumped to that conclusion, you’re right. But how much more protein does someone who regularly trains need? It does all come down to how often you train and how hard.

The American College Of Sports Medicine recommends that athletes should consume between 1.2 and 2.0 grams of protein per kilogram of body mass each day.

Take the term athlete with a pinch of salt, or protein powder! In truth this figure refers to anyone who is training regularly. This is why there is such a large variance. I will show you how much the variance is by going back to our example of the 75kg person.

An athlete (or active person) weighing 75kg should consume between 90g and 150g of protein in their daily diet. That’s a lot of steak!

Now it does depend on how active you are. A professional CrossFit athlete or boxer may need to consume at the higher level. However, somebody who goes for a 30 minute jog each evening to stay in shape isn’t going to need to pack in as many eggs. That said, a high protein diet is just as good for weight loss as it is for growing muscles!

What Foods Are High Protein?

Talk of eggs has brought me to this next question. As you can see, somebody training hard may need to consume more protein than your average person. We already know we can get around 56g from an 8oz steak, but where else can we get our fair share? Well there are many high protein foods and snacks that you can add to your diet. Some examples of high protein foods and snacks are:

  • Eggs
  • Almonds
  • Chicken
  • Oats
  • Cottage Cheese
  • Peanut Butter
  • Milk
  • Beef
  • Fish
  • Lentils
  • Turkey

It is worth bearing in mind that some of these foods have a higher protein to calorie ratio than others. So don’t just eat oats all day as you may get fat! Fish is always a good idea for high protein and lean calorie intake.

Are Supplements Necessary?

Protein Shakes Supplements

Straight away I’m going to be bold and say no, supplements aren’t necessary. However, they can be a useful way of adding protein and calories to your diet.

There is still some stigma around protein shakes, that they are just for body builders and guys with low self esteem who want to bulk up. This is not the case and if you train regularly it’s well worth looking into what products are available as they can come in handy.

Whey protein in particular can add a huge amount of protein to your diet with a very high protein to calorie ratio. Some shakes can contain up to 50g of protein per serving. There are other alternatives if dairy is an issue and are even vegan supplements widely available nowadays.

When To Consume Protein

Protein should be consumed throughout the day. The importance of protein is key after exercise. Many of you may remember the 20 minute window where you should get your protein in after training. That claim has largely been silenced, the window is now believed to be hours after training. That said, it isn’t going to hurt you to get vital protein and calories back in your body after exercise.

Is There A Protein Limit?

I will cover 2 points here. The first is the obvious one. Is there a limit to how much protein we can safely consume?

Despite the importance of protein, the simple answer is yes. We should stick to the guidelines of how much we ingest. High protein diets have shown to have many health benefits, but consuming too much can have the opposite effect. Above recommended intakes of protein over a long period of time can lead to many health issues, such as:

  • Increased risk of cancer (especially in red meat diets)
  • Heart disease
  • Calcium deficiency
  • Kidney disease
  • Bad breath
  • Diarrhea
  • Constipation
  • Dehydration

The second point is whether there’s a limit to how much protein our bodies can utilise. Much debate rages over this, particularly among bodybuilders. Many people believe that the body can only use 20 – 30g of protein at any one time. This is semi-true. If you consume a protein shake containing 50g of protein, only those 20 – 30g are going to help repair and grow those sore muscles. The rest will be oxidised and used for energy, or transaminated to form organic acids.

Keep Us Informed

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