Macronutrient Series pt 2: Protein

Protein is a macronutrient which is essential for growth, repair and maintenance of good health. Our cells and many of the tissues in the body such as our skin, organs, muscles and tendons are predominantly made of protein. For this reason, protein is essential for normal growth and repair of tissues. Proteins are made up of long chains of amino acids which are commonly described as the building blocks of protein. There are 20 different amino acids, 9 of which are classed as essential which means we need to include these essential proteins in our diets as they cannot be synthesised from other foods.

The proteins we eat can be divided into two groups, these are known as complete proteins and incomplete proteins. Generally, we can say that complete proteins come from animal sources such as eggs, dairy, meat and fish all of which contain the essential amino acids we need for growth and repair. You can also source protein from plant-based foods such as wholegrains, legumes, spinach, broccoli, seeds and nuts. Although these foods are super healthy and contain lots of vitamins, minerals and nutrients that we need, the protein found in these foods do not contain all the essential amino acids and so are classed as incomplete proteins. There are however some plant-based foods such as soya beans and quinoa which are classed as complete proteins because they contain all 9 essential amino acids.

When it comes to protein requirements, it varies from person to person and there are a few factors to consider such as weight, activity levels and your goals. The current reference nutrient intake (RNI) of protein each day is 0.75 grams per KG of body weight which equates to roughly 45 grams a day for women, and 56 grams for men. This figure is a guide for most sedentary individuals and is the amount we need just to maintain our health. However, for those who train regularly, are very active and those who want to build muscle, the requirements to meet these needs will mean you have to increase your daily protein intake. This amount can range from 1.2 - 2 grams of protein per KG of body weight each day. For example (using 2 grams as a recommended amount) if you weigh 70kg, your protein requirements each day for muscle gain would be 140 grams. However, in order to build muscle mass, resistance training must be included regularly in your training programme. The timing of when you consume your protein is also another factor to take into account. For those of you who are looking to gain muscle mass, it is recommended that consuming protein every 2-4 hours with at least 20 grams of protein per serving is adequate enough to stimulate protein synthesis (rebuilding of muscles). Not only this, it is recommended that consuming around 20 grams of protein within 1 hour post-workout, allows you to take advantage of protein synthesis because your body is in a muscle building and recovery state.