⁉️Do you need a protein supplement?⁉️

⁉Do you need a protein supplement?⁉

According to government guidelines we should all be consuming around 0.8g of protein per kilo of our body weight.

BUT the research behind a lot of these figures is out of date and based on historic formulas. For example calculations behind the recommendations to eat 2000 calories a day date back to the early 1900s. Let’s face it, the average lifestyle has changed a little since then with the introduction of technology, more desk based jobs and more indulgent diets.

Recent scientific studies now suggest that optimal protein requirements could be closer to 1.5-2g per kilo of body weight.

For example if you weigh 70kg you should aim for around 140g of protein a day in your diet.

So let’s remind ourselves of some of the benefits of protein:
✅ satisfies hunger (so can assist with weight loss and help reduce snacking)
✅ helps build stronger muscles for everyday living
✅ helps us grow healthy hair and nails
✅ promotes a healthy immune system, assists hormone regulation and fluid transportation around our body
✅ made up of amino acids which are the building blocks of all living organisms

If you’re not getting enough protein in your diet you might feel run down, have low immune system, be more prone to injury, feel hungry/snacky and you could benefit from topping things up with extra protein based snacks or a protein supplement.

BUT beware all protein isn’t equal…
Our bodies can make some amino acids (non-essential amino acids) but there are some which we can only get from our diet (these are essential amino acids).

When you’re looking at adding more protein into your diet it’s best to add complete protein sources which include all types of amino acids e.g. meat, fish, eggs, dairy and other animal products as well as vegetarian/vegan options such as quinoa and soy.

There are plenty of other foods which contain protein but many are missing at least one of the essential amino acids so are less optimal protein sources. These are typically plant based proteins such as nuts, peas, hemp etc.

So do you need a protein supplement? 

Consider how much protein you’re actually consuming day to day and how you feel. Upping your protein consumption could help you feel healthier day to day, curb snack cravings and it’s a quick and easy change to make. Keep in mind though that adding an extra shake or scoop will increase your calorie intake while on the other hand it might make you less prone to snacking.

Most good quality whey powders contain around 20-30g of complete protein per scoop so they’re a quick and convenient way to top up your protein levels if you’re struggling to hit your target. If you’re vegetarian or vegan then look for soy based protein powders over pea or hemp to ensure that you’re still getting those essential amino acids.

Also look out for brands which don’t have a long list of ingredients, added sugars or preservatives.

Any questions fire them  to us …

Coach/Nutritionist Kate

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