Protein and Protein Supplements
Protein supplements and protein supplemented foods have become quite fashionable, leaving many people asking if they should be taking a protein supplement such as protein powder, or feeling like they should choose protein supplemented foods, ie protein cereals or snack bars.
The importance of protein
Protein is essential for the growth and repair of the body, and maintenance of good health.
Proteins are fundamental structural and functional elements within every cell of the body. All cells and tissues contain protein.
Do we need to take protein supplements?
In reality there aren't many of us who need to take additional protein supplements (mainly protein powders) as a well balanced diet should provide all of your protein requirements, and consuming protein though actual food is recommended.
However, there are some exceptions, mainly those people with dietary requirements who might not get enough, or athletes and those who exercise a lot and whose requirements will be higher. And then there is the fact that it can be convenient, especially for those who exercise.
With regard to protein supplemented products, there are some products that are nutritious and provide some protein, however there are more and more products that are marketed as having protein, but are highly processed and/or have high levels of fat and sugar, so it's important to note that just because there is a 'protein' version of something, it doesn't guarantee that it's actually a healthier or better choice.
How much protein should we eat?
The Reference Nutrient Intake (RNI) is set at 0.75g per KG of body-weight per day. This equates to approximately 56g/day and 45g/day for men and women aged 19-50 years respectively.
However, we require different amounts of protein at different stages of life, and for different lifestyles. For example, those that are pregnant or breastfeeding are recommended to increase their protein intake.
For those who exercise, the amount that you require can vary depending on the amount and types of exercise you do. Those who do strength training should aim to have about 1.2g–2g/KG/day, and those that are doing more endurance training should have 1.2–1.4g/KG/day
Sources of Protein
Different foods contain different amounts and different combinations of amino acids (the building blocks of proteins). Protein from animal sources (e.g. meat, fish, eggs and dairy products) contains the full range of essential amino acids needed by the body. However, vegans and vegetarians can get all the amino acids they need by combining different plant sources of protein, e.g. pulses, lentils, beans and soy based products.
Here are some common protein sources to compare:
· Protein powder (30g) – 20-25g protein
· Chicken breast (small /100g) – 30g protein
· Cod fillet – 25g protein
· Tuna (100g) – 23g protein
· Milk – 250ml – 8g protein
· Greek yoghurt – 12g Protein
· Cheddar cheese (50g) – 12g protein
· Eggs x2 – 14g protein
· Lentils & chickpeas (100g) – 7-8g protein
· Brown rice (125g cooked) 5g protein
· Porridge oats (5g) – 6g protein
· Almonds (25g) – 5g protein
· Brown bread (100g) – 7-8g protein
· Peanut butter (1Tbsp) – 4g protein
· Beans (100g) – 5-6g protein
Protein intake should be spread out over the course of the day rather than in one meal, especially if you are exercising. Aim to have 15-25g protein per meal/snack. including some protein in your snacks and meals will also help to keep you satisfied.
Can we have too much protein?
There isn’t any evidence that consuming too much protein is dangerous, unless you have certain kidney and liver health conditions. Sadly for those who are primarily interested in building muscle, excess protein will not increase the amount of muscle you have or are able to build.
Excess protein will be passed out in urine, just used as fuel or potentially could be stored as fat if not used.
Don’t I need to eat most of my protein immediately after exercising?
The ‘anabolic window’ (which is the time around exercising, mainly strength training where you can increase our muscle) is 24 hours, not 24 minutes as is a common belief by many in the habit of rushing to down a protein shake on leaving the gym!
Types of protein supplements/powders
There are hundreds of protein powders and supplements to choose from. They are usually split into 2 key types – animal based and plant based. Some have additional nutrients, carbohydrates, minerals and vitamins added to them.
Animal-based
These are the most common types of powders as they are a complete protein source and contain all essential amino acids. Whey is the most popular type of animal based protein powder as it is quick to be absorbed and digested. It is effective for muscle protein synthesis (muscle building). It’s very popular and generally pretty palatable.
Casin is another option, often recommended in those more focused on muscle body to take before bed as it’s slower to be absorbed or digested.
Plant based
Plant based protein supplements are becoming more common and more popular. Most are sold as blends as most plant proteins do not contain all amino acids. Research has shown that plant based protein supplements have then same effect on muscle protein synthesis as whey proteins. Common types of plant protein are pea protein, rice protein, soy protein.
I would recommend a blended supplement if you are going plant based, those are often marketed as vegan.
Buying supplements
If you are considering purchasing a protein supplement, do your research. There are a huge variety of brands and some will suit you more than others. You can purchase samples from most brands to try.
Some work well as shakes, others in smoothies, baking, cooking etc.
Read the nutritional information to ensure that you are getting minimal unnecessary additives, preservative, thickeners and the correct levels of carbohydrates and calories for you needs.
My personal recommendations for straight forward protein powders are:
Animal Based
My Protein – whey
Optimum Nutrition
PHD Diet Whey
SIS Rego rapid recovery
The protein works - Whey
Plant Based
My Protein – Vegan blend
Form Nutrition
MissFits Nutrition
Optimum nutrition – plant based
The Protein Works - vegan blend and vegan extreme
Sammy
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