As a chef, I’ve created a lot of menus. When making these menus or developing recipes for this website, protein often serves as the centrepiece or key component. It’s usually the most expensive ingredient, too. However, as a runner, I want to stress the importance of protein in nutrition. However, you cannot understate its importance to our nutrition. While carbohydrates are essential to maintaining athletic performance, protein allows us to recover and rebuild after an intense workout.
What is Protein?
Protein is one of the three macronutrients, along with carbohydrates and fats, that are essential to human health. Protein has earned the nickname of the body’s building block as it’s responsible for building and repairing everything from our hair and fingernails to our muscles.
Humans need protein to maintain essential bodily functions and repair damaged cells. When we consume protein-rich foods, our digestive system breaks it down into its constituent amino acids. These essential amino acids are then utilised to produce enzymes and hormones and to build and repair tissues. Protein is vital for athletes, especially those involved in strength training, such as bodybuilders, or anyone recovering from an injury, as it helps repair damaged muscle tissue.
The Structure of Protein
Proteins are made up of molecules called amino acids. Linked amino acids with fewer connections are known as short-chain amino acids or peptides. Peptide bonds connect these peptides to eachother. Peptides include hormones, such as insulin, which helps regulate blood sugar levels.
Longer chains of connected amino acids are known as polypeptides, with poly meaning many or more. As their name suggests, polypeptides can be complex. These complex structures form the basis of our muscles, organs, and skin. It’s these long chains of amino acids that we talk about when we talk about protein in nutrition.
Our bodies can produce most amino acids needed to make peptides and proteins. However, we need to source nine amino acids, known as the essential amino acids, from the foods we eat. While we can live without carbohydrates for a period and still feel energised, we can’t store protein like we store glycogen, so we need to consume it every day. Does this explain why protein naturally forms the centrepiece of every meal?
Food Sources: Complete vs Incomplete Proteins
We can consume all nine amino acids from both animal and plant-based sources. Sources that include all nine amino acids are known as complete sources. Plant-based sources include the well-known superfood quinoa and soy. Animal-based products include milk, yoghurt, cheese, egg and, of course, meat and fish.
Other plant-based food sources of protein include nuts, seeds, oats, other grains, most vegetables, and legumes such as beans and peas. However, these sources don’t include all nine essential amino acids, making them incomplete protein sources. While they may contain fewer crucial amino acids, they are not inferior. If we consume multiple sources throughout the day, a plant-based or vegetarian diet can provide us with all 9 amino acids.
How Much Protein Do We Need?
The British Nutrition Foundation recommends 0.75 grams per kilogram of body weight per day. For the average person, this equates to around 56 grams for men and 45 grams for women. These averages are calculated based on an average body weight of 75 kg and 60 kg, respectively.
Some research suggests that higher protein intakes of 1.2 grams per kilogram of body weight per day may help older adults maintain their muscle mass and function.
Athletes, bodybuilders, and anyone involved in regular, intense physical activity require a higher protein intake to repair damaged muscle tissues. The British Association of Sport and Exercise Sciences (BASES) recommends intakes of at least 1.6 grams per kilogram of body weight per day for athletes. This is more than double the British Nutrition Foundation’s recommended amount.
It’s important to note that these recommendations can vary based on individual factors such as age, activity level, and health status. Consulting with a healthcare professional or registered dietitian can provide personalised guidance on protein needs.
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