Is Protein really that Important?
Whether your goal is to lose weight, gain muscle, recover from workouts or feel fuller and more satisfied at mealtimes, getting an adequate amount of protein in your diet is key.
Protein is a crucial component of every cell in our bodies. It’s used to build and repair tissues (like skeletal muscle, bone, hair, fingernails, cartilage, skin and blood), as well as make enzymes and hormones that help regulate metabolism and growth as well as many other things.
Just like carbohydrates and fat, protein provides our body with energy, but because it has so many other important functions and can’t be stored in the same way, the body utilises carbohydrates and fat before protein for energy.
So, yes – protein is that important!
The Science
Protein is digested into amino acids which get absorbed by the small intestine and distributed throughout our bodies. Cells then take what they need and rearrange amino acids to make new proteins or repair older ones. Because our body does not store protein, any excess amino acids are either converted into glucose and subsequently glycogen, to be used as energy if the body is short on carbohydrates, or converted into fatty acids and stored as fat. Getting enough protein is important so the body can perform these functions on a daily basis, but just like carbs and fat, excess protein gets converted into fat and stored as fat.
Protein Sources
Protein can be found in various food sources: most notably meat, poultry, fish, dairy, eggs, legumes, nuts, seeds, soy and even grains.
From a dietary perspective, meats, poultry, fish and eggs are complete proteins, meaning they provide us with all of the essential amino acids our bodies require. Whereas, some other protein sources like legumes, some nuts and seeds, grains and leafy greens are incomplete proteins, as they don’t provide adequate amounts of these essential amino acids by themselves, but can when eaten in combination with other foods and as part of a balanced diet.
Our bodies change every day as cells grow, divide and die, but all these processes depend on protein to supply vital building blocks to our cells. This is why we need to consume an adequate amount of protein so that our bodies can maintain lean muscle mass and support the many other important bodily functions.
Are you getting enough protein?
So how do we know if we are getting the right amount of protein in our diet?
The recommended dietary allowance (RDA) for an average adult is around 0.8 grams of protein per kilogram of body weight. This amount will vary depending on your goals and activity levels. For example, for endurance activities such as swimming, biking and running, you may require 1.2-1.4 grams of protein per kilogram of body weight, whereas for strength training you may require even more, around 1.4-2 grams per kilogram of body weight.
Here’s an easy calculation to help you work out your daily protein requirement:
Still finding it hard to reach your daily protein target?
Protein powders are a great supplement to help you get more protein in your diet without impacting on your daily routine. They come in many delicious flavours and are quite versatile in how they can be used. Whether you drink them as a tasty shake, add them to your morning oats or even use them in your baking for some healthy treats, Protein powder could be the missing tool in your diet.
Press Coffee Kitchen:
Did you know we offer House Protein Shakes in our coffee shop? You can even get a scoop of protein added into your favourite smoothy or Dixons Ice Cream Milkshakes.
Want to make your own shakes and treats? We stock a variety of different flavoured protein tubs too. So, if you have any questions or you’d like to know more about which protein varieties would suit your lifestyle, please feel free to grab a member of the team in club, we’d be more than happy to offer some advice.
If you enjoyed this blog, check out our other blogs via our website here!
