Why consume protein
What does it do
Protein is needed for growth, the formation and repair of body cells. It is also used to make enzymes, hormones and antibodies. It can become a fuel source for the body (third choice behind carbohydrates and fat). It is required for complete nutrition.
How much do you need?
Recommended Daily Amount (RDA) for general population is 0.75g/kg a day. Regular exercisers need more than sedentary people. Endurance activities such as running, cycling and swimming you should aim to consume 1.2-1.4g/kg per day. Ideal protein intake can be reached via meals and supplements such as protein shakes.
What happens if I under/over consume?
Under consumption
Skipping on protein occasionally is not a problem. However, long term can lead to fatigue and slow recovery after training. Can also cause a loss of muscle tissue and strength.
Over consumption
Consuming excess protein is not an issue as long as it is not constant or too excessive. The body will excrete excess or use some as a fuel source. Extra protein is not harmful. It does not cause kidney or liver damage, nor does it cause dehydration or bone mineral loss. However, excess protein will not improve performance.
Appetite Control
Protein is more satiating than carbohydrates or fat. Consuming a high-protein breakfast improves appetite control and stops food cravings later in the day. You should aim to include 20g protein in each meal (remember drinks such as milk adds to this).
Sources of Protein
Meats and Fish
Examples:
Chicken Breast (125g) – 36g
Beef Sirloin Steak (85g) – 21g
Dairy Products
Examples:
600ml Milk – 21g
3 eggs – 21g
Nuts and Seeds
Examples:
Almonds (50g) – 11g
Peanuts (50g) – 12g
Beans and Lentils
Examples:
Baked beans (200g) – 10g
Lentils (150g) – 13g
Soya and Quorn
Examples:
600ml Soy Milk – 20g
Quorn burger (50g) – 6g
Grains and Cereals
Examples:
Wholegrain Spaghetting (180g) – 9g Quinoa (180g) – 8g