The Importance of Protein

In recent years we've heard a lot about the importance of protein. Food marketers are now using protein as the ‘poster boy’ of their products, and take a look at the supermarket shelves and you'll see anything from cereal, to chocolate bars, to yogurts bragging about their high protein content.

But why does protein now have this elevated prevalence? Is it such a big deal, or is it just the new “low fat” or “low carb”? How much do we need, and where can we get it from?

Protein Requirements

Protein is one of the four macronutrients alongside carbohydrate, fat and alcohol. Each gram of protein contains 4 calories.

The general population is advised to consume 0.8 grams per kilogram of bodyweight, however more recent research indicates that whilst this is a minimum level to avoid ill health it's not an optimal intake. Those involved in regular strength training and looking to build/maintain muscle are recommended to consume a much higher 1.8–2.7g/kg bodyweight, and this same intake is also recommended for weight loss goals. Endurance athletes benefit from 1.2–1.7g/kg bodyweight. From an overall general health perspective, research suggests we should all aim to consume at least 1.2–1.6g/kg bodyweight.

Amino Acids

Proteins contain amino acids, the crucial building blocks for tissues in the body (including muscle). Protein is the only macronutrient that contains nitrogen, and it's the nitrogen balance in the body that determines whether we are in a tissue building (positive balance) or tissue loss (negative balance) state.

There are 11 non-essential amino acids synthesised in the body, and 9 essential amino acids that must be sourced via the diet. Complete proteins (meat, dairy, soya and quinoa) contain all essential amino acids, whilst incomplete proteins (plant-based foods such as beans, pulses and grains) don't contain all essential amino acids. It's important that vegetarians consume a combination of protein sources to get the full amino acid spectrum.

Health Benefits

  • Protein is crucial for healthy hair and skin
  • Protein supports weight loss as it provides increased satiety (fullness), reducing overall calorie consumption, and has a higher Thermic Effect of Food than other macronutrients
  • Protein augments the response to resistance training, supporting muscle retention when dieting

Benefits to the Elderly

Frailty in the elderly is a key contributor to declining health. Muscles in elderly individuals are resistant to what would normally be anabolic (tissue building) stimuli, and are less sensitive to smaller doses of amino acids than in younger people, so may benefit from higher doses of protein throughout the day. By increasing protein in each meal, they hit the leucine threshold, a key point to stimulate muscle protein synthesis (MPS), which combined with regular resistance training can help reduce the rate of muscle tissue loss.

Top Recommendations

  • Consume protein at every meal
  • Aim for around 25–30g protein per serving
  • Consume at least 1.2g/kg bodyweight protein per day
  • Consume protein approximately every 3-4 hours
  • Eat a varied diet, including meat, dairy, eggs, beans, pulses, legumes and nuts
  • If vegetarian, learn about the amino acid profile of the foods you eat, paying particular attention to leucine content

What about supplementation?

Protein supplements (e.g. whey protein) are hugely popular, especially amongst gym-goers. Whey could in fact be classed as a food, as it's simply a by-product of the cheese-making process. If your protein intake is on the low side, consider a whey protein supplement to help hit your target — but always prioritise food first, and use supplements to fill the gaps.

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