Everyone has their thoughts and opinions on protein – like you NEED to have some within 30mins after you finish a workout, or that you need a specific amount per day to look toned.
But it’s a bit more complicated than that!
Before all that, what is protein? Protein is a big molecule made up of smaller molecules called amino acids in your body that helps with chemical reactions or immune responses and gives the tissues in your body its structure. There are also different types of amino acids available – essential, non-essential, or conditional. Essential amino acids are those that your body can’t make but needs it to function, so you get these amino acids from foods such as meat, eggs, nuts, and beans. You can also get non-essential amino acids from food, but these amino acids can be made by your body from other chemicals around the body. Conditional amino acids are those that your body can produce, but it’s not enough.
So how much of protein do we need? Protein is popular among the fitness world to build muscle mass and promote recovery. For those looking to build muscle mass or maintain it, according to the International Society of Sports Nutrition Position Stand, 1.4-2.0g/kg/day is sufficient for most exercising individuals. There is also some evidence suggesting >3g/day may have positive effects for body composition in individuals who engage in resistance training to promote fat loss. However, it’s important to note that the position stand consists of studies that are conducted in athletes/obese individuals, so 1.4-2.0g/kg/day is a good starting point for the general population.
In terms of where to get the protein from, it is sufficient for physically active individuals to obtain their daily protein requirements through whole foods only. Although there are many types of supplements (e.g., BCAA, leucine) on the market that you can get, these are under-studied or have less of an impact compared to a balanced consumption of whole foods. A variety of whole foods contain various types of amino acids that promotes the greatest increases in muscle protein synthesis (muscle building). Here’s a quick grocery list of high-quality (complete) protein foods that you can get on your next grocery trip:
We’ve covered how much and what type of protein to have. Now when do you have it? It’s a popular opinion that you need to have your protein 30 mins right after your exercise, but studies have shown that skeletal muscle is sensitive to the effects of amino acids up to 24 hours after your bout of exercise. That means you can have protein anytime within 1 day of your training, so feel free to have it anytime of the day!
A word on supplements – These are exactly like what they are called, they are supplemental to your regular diet. For most exercising individuals, protein from whole foods are sufficient to meet the needs of your body to fuel both your bodily processes and support your fitness goals such as muscle growth, maintenance, or recovery. However, if you find that you struggle to meet your protein requirements from whole foods, things like protein powders can be a great option to get that little extra in conveniently.
To sum it all up, here are the key points to guide your protein routine:
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How much: If you are leading an active lifestyle, aim for 1.4-2.0g/kg/day of protein
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What: Ensure that the protein you are consuming are high-quality, complete proteins (refer to the grocery list!)
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When: Anytime within 24 hours of your workout
It can get confusing and overwhelming getting into the nitty gritty of each macronutrient to best support your fitness goals, so take these 3 points as your starting point! Seek support as well from your trainer or a nutritionist/dietitian to give you individualised advice if you feel that you can benefit from that, and they will help you feel confident with your diet routine.