Protein is an essential macro-nutrient that plays a crucial role for muscle repair and growth, weight loss through feeling fuller for longer, and your general overall health.
What are proteins
Present in every cell in your body (it’s the second most abundant compound in your body, after water!), protein is made up of varying combinations of 20 amino acids. Different lengths and sequences of these amino acid chains will determine the structure and final function of the protein. You can think of amino acids as letters, used to create words of varying lengths and combinations, which each have a separate function in the language, your body.
Amino acids are classified into essential and non-essential categories. The 11 non-essential amino acids can be produced by your body on its own, whereas the 9 essential amino acids need to be sourced from your diet.
Proteins are key for your body to function. They make up the structural components of your cells and tissues, as well as many enzymes and hormones. They provide support for your immune system and the regulation and expression of DNA and RNA. These proteins throughout your body are continuously repairing and replacing themselves through protein synthesis, which requires a steady supply of amino acids.
Generally speaking, animal proteins contain more complete amino acids and have higher bioavailability (the amount absorbed after digestion) than plant proteins. However if you’re vegan, there are numerous excellent plant-based protein combinations that can improve this.
Your individual protein needs
The current recommendation for protein consumption in healthy adults is 0.75g per kg of body weight, per day, according to the British Nutrition Foundation. Most adults in the UK are meeting this requirement without needing supplementation.
However, if you’re exercising a lot or going through a period of growth such as pregnancy, then you’ll likely need additional protein to keep up with your body’s demand. The International Society of Sport Nutrition suggests that, if you are taking part in exercise, you should be ingesting 1.4 - 2.0g of protein per kg of body weight per day.
Protein and exercise
Protein plays a key role in helping to repair and strengthen muscle tissue after exercise. Exercise stimulates an increase in muscle protein synthesis, lasting 24-48 hours. Weight training in particular causes muscle hypertrophy, the increase in size of muscle cells (and therefore muscle mass), which requires an increase in available amino acids. It’s best to consume protein immediately after exercise to coincide with the time your body is primed for muscle protein synthesis to promote building muscle and aiding recovery.
If your goal is to lose weight, there’s also been some positive research into the impact of a high-protein diet. Protein makes you feel more sated compared to foods high in fat or carbohydrates. This feeling of fullness can help you reduce your daily caloric intake and promote weight loss.
Common protein supplements
Whey protein such as Hermosa’s, is perhaps the most common type of protein powder. It derives from cow’s milk and is the by-product of cheese-making. Its fat and protein levels can vary depending on the type of whey and is generally quite quick for your body to digest. Casein protein such as from Marchon is also produced from milk, and has a slower absorption rate.
There are many plant-based protein powders available these days, often using a combination of pea, soy, hemp, or rice such as Marchon's plant-based protein. Vegan protein powders tend to have more fibre and less fat than animal-based protein, though you’ll usually need more volume to meet the same protein levels.
