I titled this post “Protein – Not Just For Body Builders” because I really feel like from majority of people I know and clients I’ve trained, protein is massively under-eaten and there tend to be a few misconceptions about what it is and what we need it for.  The importance of protein in our diets, especially for health and fitness goals (weight loss / building muscle) is massive, and today I hope to help some people understand, and potentially bring about some positive changes that will help get results.

Let’s start with what protein is. Protein is made up of many different amino acids, eight of which are “essential” amino acids, which are vital for a healthy mind and body. Many people would know that protein is required for muscle repair and building, but did you know it is also the basis of our tendons, ligaments, collagen, hair and skin? Dietary protein sources are necessary for healthy hormone production, correct fluid balance and the transportation of vitamins, minerals and oxygen throughout the body. Protein is also essential for antibody production and a healthy immune system.

So yes protein is extremely important for every day living, but just how important is it when you’re trying to lose weight? Including protein in meals promotes the feeling of fullness, satisfies hunger and reduces the need for extra, unnecessary calories. When people fill up their plates with more pasta, bread or potatoes, they probably should really be adding more protein instead. Foods that are naturally high in protein also have a low glycaemic index (GI), which means they have little effect on blood-glucose and insulin levels. Stable blood glucose will help balance energy levels throughout the day and promote body fat breakdown, especially during exercise. Managing glucose and insulin levels are vital for weight loss and long-term weight management. This is why high-protein diets often deliver results. However, protein-only diets are unbalanced and lacking in vital vitamins, minerals and nutrients.

The recommended intake of protein is between 0.7 to 1.7 grams per kilogram of body weight depending on activity levels and whether or not you are pregnant. I always recommend to try and include some form of protein with every meal, as well as snacks. Great sources of protein include meat, poultry, fish, low-fat dairy, nuts, seeds, legumes and beans, and also include grains such as rice, quinoa and multi-grain bread. Obviously the amount of protein varies from food to food, so don’t rely on getting all your protein from say nuts or dairy products. If you go on www.calorieking.com.au and type in the food you are looking for you can find out typically how much protein on average is in the foods you’re eating.

To get your recommended daily intake, some suggestions could be; An omelette for breakfast, or add 30 grams of protein powder to a smoothie (I personally add 1 scoop to my oats in the morning with Chia seeds). For lunch, have chicken/salmon/tuna with a sweet potato and coriander salad. For dinner, try a beef stir-fry, soy-bean ragu or even just a nice steak and veggies. Snacks might include some no-fat natural Greek yoghurt, slices of thin low-fat turkey / roast beef, or simply a protein shake if you are lacking time for a meal and need protein quick. You want to try and get majority of your protein from natural sources ultimately, and only use shakes/bars when needed.

So to sum it up, the sole role of Protein is not just to get you massive. Your overall nutrition teamed up with an adequate amount of calories IN and the type of training you do will result in muscle gain. Protein WILL however, massively help with weight loss, even if it’s only role is to reduce your carb intake per meal. Start to try and incorporate more into your diet, even if it is gradual, and see what affect is has on your results!