As a personal trainer, I get often get asked questions like “do I need to drink a protein shake after every gym session?” or “do I need to eat protein if I don’t want to get big or muscly”. I want to help explain what the role of protein is in a healthy and balanced diet – no matter what your fitness goals are, how it aids in muscle recovery when training and how to work out how much protein you should be having.
The word protein originates from the Greek word ‘protos’ which means first or “of prime importance” – besides water your body is mostly made up of protein. Your muscles, organs, skin, hair, cells and hormones are all made up of protein – it’s therefore a really important nutrient and essential for healthy body function.
Protein is one of the 3 major macronutrients (protein, fats & carbohydrates) which is required by the body to function properly and provide energy. Chains of different amino acids make up the building blocks of protein and are found in every cell of your body.
The role of protein:
Protein can be used in the body to build, repair and maintain healthy muscle tissue and having sufficient protein intake will put you in an anabolic state which means your muscles can grow. Muscle growth only happens if muscle protein synthesis exceeds muscle protein break down. Protein synthesis is a biological process where the cells build new muscle proteins, and this impacts hypertrophy (growth of the muscles).
In other words, in order to prevent muscle breakdown after exercise it is important to have plenty of protein in your diet to feed your muscles.
How much protein do I need?
Adults should aim to have at least 0.8g per kg bodyweight each day, however individuals who exercise regularly should be aiming to consume at least 1.2-2g per kg bodyweight each day, to accelerate muscle recovery and growth, prevent muscle catabolism and enhance overall sports performance.
For example, if you weigh 70kg, ideally your protein intake will be at least 100-130g each day.
But will protein make me gain weight or become bulky/muscly?
There is a common misconception, especially in women, that taking protein shakes will make you “bulk up” or become really muscly but this isn’t true – especially as women have lower testosterone levels than men which makes it harder to build muscle quickly.
Increasing your protein intake will simply help your muscles recover after exercise. To start seeing visible muscle building changes will require consistent training and good nutrition, with progression towards a lower body fat percentage and lean mass. Choosing a protein powder which is low in sugar is a good option for weight loss.
How to get enough protein in your diet
High quality proteins include meat and poultry, eggs, fish, milk and yogurt. Vegetarians can get their protein through plant-based foods such as lentils, chickpeas, nuts and seeds, tofu, edamame, spirulina, quinoa and beans. I always say to my clients that there is absolutely no need to drink protein shakes if you already meet your protein requirements, however it can sometimes be difficult to meet your daily protein targets through diet alone, so that’s why protein powders and supplements can be a great cost-effective and convenient option to fill gaps between meals and boost daily protein intake. Protein powders are a by-product of food, so although they are slightly more processed than fresh poultry or meat, it still comes from food – so it’s not an unnatural source of protein.
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