Protein - our bodies' building block

What does protein do?

The macronutrients fat, carbohydrate and protein are vital to fuel our bodies with the energy to meet its daily needs. Protein provides us with more than just energy however, acting as a building block for all human cells and is needed for a wide range of functions throughout our bodies. These include repair and maintenance of our body’s structures and membranes, including cells, bones and ligaments.  It is also vital for muscle mass and strength, especially as we age.

A complex source of energy

Protein is also the macronutrient that is the hardest for us to metabolise, which means is can keep us feeling satisfied for longer. If weight loss is your goal, being mindful of consuming some quality protein with each meal may be helpful. Sources of ‘quality protein’ are given below.

However, as with the other macronutrients, if we don’t use the energy liberated from protein during our daily activities, any excess will be converted into glucose and stored in our fat cells. This means that consuming more protein than we need can still lead to weight gain.

Sources of quality protein

Get your protein from healthy sources, including: meat, fish, dairy products, tofu, eggs, nuts and seeds, beans (e.g. kidney, black, butter), pulses (e.g. lentils and chickpeas) and legumes (peas, peanuts and edamame). Grains, such as oats, wheat, buckwheat and quinoa are also useful sources of protein.

Ages and stages

The requirement for protein in childhood is high, as it provides sustained energy for growing bodies, including our bones and our brain. As we age, our body becomes less efficient at utilising protein. Evidence shows that women post menopause and men over the age of 70 may need to increase their daily intake. Research highlights protein’s role in preserving bone and muscle health, helping prevent falls and fractures. As with anything relating to nutrition, we are all unique and it may be worth consulting a professional, such as a Registered Nutritionist, to establish if you are eating sufficient protein to meet your body’s needs.

High protein diets – the low down

• Avoid highly refined proteins such as some whey powders and high protein snack foods, that also contain refined carbohydrates and saturated fat.

• Spread your protein consumption across each of your meals throughout the day.

• Recent research studies have shown that the body can restore muscle fibres using protein from food for up to 24-hours. It is not necessary therefore, to eat protein immediately after exercise.

• Choose a well-balanced diet that includes lots of vegetables, fruits, and fibre, including the Mediterranean diet.   More on this diet to follow in the next  edition of the newsletter.