Protein has never been more popular, and rightly so, as it offers multiple health benefits to all, and not just those who exercise regularly.
The benefits of a protein packed diet are well-documented, but there is still some confusion around this vital nutrient and how much you should consume, as well as the best sources.
Many people do fail to recognise the importance of protein in our body and neglect to eat the sufficient quantity – a diet that is chronically deficient in this nutrient can lead to a variety of unwanted health issues, such as hair loss, poor sleep, and a weakened immune system. (/life-style/health/919054/protein-deficiency-symptoms)
To help you get started, Katharina Kaiser, nutrition specialist at Freeletics (www.freeletics.com), shared her expert advice – one of which is the amount of protein you need is dependent on your weight.
The recommended daily protein intake is dependent on the individual, taking into account your weight, height, gender, and level of physical activity, according to Katharina.
She said: “There is a simple formula used to calculate how much protein you should be eating each day, and generally this is 0.8 grams of protein per kilo of bodyweight.
“If you’re using a protein packed diet for weight loss, or muscle gain, this may vary, but as a rough guideline, this formula will tell you the minimum amount you should be eating to ensure you’re not deficient.”
Katharine also has three more basic rules when it comes to protein.
Not all proteins are equal
Where many people go wrong with protein is that they assume all sources are the same, when in actual fact there are so many different types, varying drastically in their quality and content of amino acids. For example, the most commonly known sources of protein are found in meat and fish.
Meat offers a brilliant quality source of protein because it provides all nine essential amino acids, however many meats are also high in saturated fat, so it is a case of choosing the leanest options. Fish on the other hand is high in protein and low in saturated fat but especially high is Omega oils.
You can also get good quality sources of protein from a plant based diet, lentils, quinoa and hemp seeds are all high in protein and suitable for those who do not eat meat, or fish.
Protein should be included in every meal
Whether its breakfast, lunch or dinner, your protein intake should be split up over the entire day and there should be an element of protein included in each meal. And that’s not just to help you reach your daily needs.
Protein also helps stabilise your energy, makes you feel fuller for longer and boosts your metabolism. That’s why the more meals you eat that are high in protein, the less likely you are to be hit with constant cravings.
There can be too much of a good thing
Too much of a good thing can seem like a cliché, but all things must be consumed in balance. Protein is one of three macronutrients within the daily diet, all vitality important for health and wellbeing.
This means that people who exclusively eat protein may be at risk of developing either acute or chronic health symptoms if they do not eat other food groups as part of their diet. For example, a lack of carbohydrates can lead to fatigue, light-headedness and low blood sugar.
Vitamin D is also important when it comes to bodily function. It helps regulate the amount of calcium and phosphate in the body, which are nutrients that keep bones, teeth and muscles healthy.
A vitamin deficiency can cause bones to become soft and weak, which can lead to bone deformities.
The best source of vitamin D is from sunlight, which our body creates from direct sunlight on our skin when we’re outdoors.
But how long should we be spending in the sun every day to make sure we get a sufficient amount?
