Jul 242 min read

Lets talk Protein - Group Talk - Week Commencing 15th July 2024.

Protein is found throughout our bodies - its within our muscles, bones, skin, hair, and almost every other body part or tissue. It creates the enzymes that power many chemicals reactions and the haemoglobin that carries oxygen within our blood.

We are made up of at least 10,000 different proteins.

Protein is created from twenty-plus essential building blocks known as amino acids. We don't store amino acids within our bodies, our bodies make them in two different ways: either from the beginning, or by adapting others.

There are nine essential amino acids which come from the food we eat;

Histidine
Isoleucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Leucine

We are advised to eat a minimum of 0.8 grams protein for every kilogram of body weight per day, or just over 7 grams for every 20lb of bodyweight.

i.e. 10st 7lb = 66.7Kg or 147lb equals 51.5g protein per day

Protein is an important macronutrient for good health, and research suggests eating slightly more than the guidelines may help support weight loss.

Protein increases our hormones that help us feel full and satisfied, and also reduces our ghrelin levels (Hunger Hormone) which leads to a natural reduction of food intake.

A review in 2018 reported those with a higher protein intake had improved basal (BMR) and resting (RMM) Metabolic rates, which means you burn more calories after eating as well as whilst sleeping.

Protein is reported to also increase how much energy our bodies use to absorb, metabolize and store food i.e. the thermic effect of food (TEF). We burn more calories in protein to digest it than any other food i.e. 20 - 30% (TEF).

There are two food sources of protein;

Animal-based protein
Plant-based protein

Animal-based proteins are found in;-

Meat
Poultry
Fish
Eggs
Dairy

Animal-based proteins contain all nine essential amino acids, which the body cannot produce on its own.

Plant-based proteins are found in;-

Nuts and Seeds
Soy Products
Beans, Peas, Lentils

Plant-based proteins are incomplete proteins, meaning they lack one or more essential amino acids.

To benefit the rewards of a high protein diet, spread your protein intake throughout the day, choosing high quality sources and balance your intake with healthy fats and carbohydrates.

In fact this balance is also highly recommend for those transitioning through the perimenopause and the menopause, and in particular following a Mediterranean diet constantly comes on top.

The three basic components of every diet;