Welcome to the third blog of our nutrition series; Refuel.
HOW MUCH PROTEIN DO YOU REALLY NEED?
Protein
Knowing how much protein to consume can be difficult. There’s a lot of conflicting evidence around protein intake, and your requirements can be affected by individual differences, such as age, sex, exercise, height and so on. Because of this, people often end up consuming far more protein than is necessary for their activity levels, and biometric data.
As it stands, the Recommended Nutrient Intake is approximately 0.75g per kilogram of bodyweight. This translates to around 56g of protein a day in a 75kg person.
However, as mentioned above, your requirements can change with various factors.
As it stands, the Recommended Nutrient Intake is approximately 0.75g per kilogram of bodyweight. This translates to around 56g of protein a day in a 75kg person.
EXEMPTIONS
Partaking in regular strength and endurance training, such as CrossFit or cycling, negates the above recommendations, as your body requires more protein to promote muscle tissue growth and repair.
In this situation, protein requirements increase to 1.2-2.0g of protein per kilogram of bodyweight, per day. This works out as 90-150g protein a day in a 75kg person - a substantially higher amount than those who are sedentary.
As suspected, the more you use your muscles, and the more stress they have to endure, the more protein will be required to ensure the muscle does not break down, and is maintained.
With this, stress essentially relates to your body undergoing relatively long periods of and/or intense exercise.
As suspected, the more you use your muscles, and the more stress they have to endure, the more protein will be required to ensure the muscle does not break down, and is maintained.
Table 1 - Comparison of Protein (g) from Different Sources
The table below illustrates the quantities needed of various protein sources to reach the ranges mentioned, based on a 75kg person. It should be noted that protein also comes from various vegetable and carbohydrate sources that would often accompany these primary protein sources (for example, beans).
|
Protein Source |
Protein (g) per 100g |
Raw weight (g) needed to reach 90g protein |
Raw weight (g) needed to reach 150g protein |
|
Chicken Breast |
31 |
290 |
484 |
|
Beef (Ground; 85% Lean Meat) |
26 |
346 |
577 |
|
Salmon |
20 |
450 |
750 |
|
Tempeh |
19 |
474 |
789 |
|
Egg |
13 |
692 |
1154 |
It is also important to note that just because you can get your daily protein needs from eating the calculated amounts above, a varied and balanced diet is much more preferable, to ensure you’re giving your body enough micronutrients (such as vitamins and minerals), as well as macronutrients (protein, carbohydrates, and fat).
An extreme example of eating to your needs is Usain Bolt. The legendary sprinter consumed 3300 of his daily 5500 calories from protein alone to ensure he can be ‘the greatest at all times’ in his 3.5 hour daily training sessions, at the peak of his career. Note - this amount of protein is certainly not necessary for non-professional athletes.
Older and overweight people also require a slightly higher intake than the average person, with recommended amounts being from 1.0-1.2g per kilogram of body weight at sedentary levels (75-90g total for a 75kg person).
This is because as we age, our bodies become less efficient at processing protein, and so we require more of it to maintain muscle mass and strength, as well as many other physiological functions.
Even if older people are healthy and active, they still require more protein than when they were younger (even when matched for similar exercise habits).
Protein is a macronutrient, made up of amino acids, which act as ‘building blocks’. There are 20-22 different amino acids commonly found in plant and animal proteins.
COMPLETE PROTEINS
Protein is a macronutrient, made up of amino acids, which act as ‘building blocks’. There are 20-22 different amino acids commonly found in plant and animal proteins.
Nine of these amino acids are considered ‘essential’, meaning the human body cannot synthesise them from scratch, and they therefore must be obtained from the diet - these are commonly sourced from animal products, such as meat, fish, eggs and dairy.
These protein sources all contain different amounts and combinations of amino acids - animal sources of proteins contain all the essential amino acids required by the body.
That’s not to say that vegetarians and vegans cannot obtain the full range of amino acids - they just need to ensure they are combining different sources of plant protein and potentially more protein to achieve the same muscle protein synthesis response. This can be done by combining a protein source with a carbohydrate source. For example;
- Peanut butter and wholewheat bread
- Hummus and pita bread
- Essentially any pulses and cereals in one portion, to provide a ‘complete’ protein.
There are also a number of vegan sources of complete protein, such as:
- Quinoa
- Buckwheat
- Soybeans
However, it is great to vary your food sources where possible, so that you are consuming other essential nutrients, too.
Nine of these amino acids are considered ‘essential’, meaning the human body cannot synthesise them from scratch, and they therefore must be obtained from the diet - these are commonly sourced from animal products, such as meat, fish, eggs and dairy.
REFUELLING VS GENERAL EATING
The best ratio to refuel has been identified to be a 3:1 or 4:1 ratio of protein:carbohydrates, as this helps replenish your glycogen stores, while also providing you with some protein for muscle recovery.
One example of this, for a 75kg person is a 3-egg omelette with veg, and three slices of wholemeal toast.
While this is a great option to help you recover after a session, if all of your daily meals looked like this, you could be eating over a kilogram of egg in a day (please note, this is not recommended!).
Outside of your refuel snack or meal, it’s important to be consuming ‘balanced’ meals, meaning an adequate amount of protein, carbohydrates and fat for your individual requirements (including your exercise habits, height, weight, and other biometric information), as well as what’s necessary for your body to function properly.
At Fresh Fitness Food, we have a huge variety of these meals, which are made exactly to your requirements - some of our team favourites include:
- Banana Chocolate Chip Pancakes with Nut Butter Sauce for a plant-based refuel after an early morning session.
- Thai Red Salmon, Rainbow Chard, Kale, Butternut & Carrot Noodles, Charred Broccoli, Brown Rice, Fragrant Dipping Sauce, Torn Basil and Chilli Rings - to take away the soggy sandwich from your day, and replace it with energy, taste and time.
- Ancho Chilli Chicken, Spiced Aubergine and Courgette, Lime Dressed Spring Greens, White Rice with Peas and Mint, Chipotle Mayonnaise, Sweetcorn and Sliced Chilli - for some healthy heat in your evening meal after a long day of working from home.
If this all seems like too much to get your head around, and you don’t know where to start with optimising your diet for your training, just book in a call with one of FFF’s Nutritionists here (https://meetings.hubspot.com/fffcall/15-minute-infonutrition-call). They’d love to help you determine the best plan for your needs.
Fresh Fitness Food offer daily delivery of full prepped meals from a range of personalised meal plans. Get £50 off a trial order NOW.
Written by Megan Foulhsam, Nutritionist, Fresh Fitness Food