The Importance of Protein in an Active Lifestyle

This week we're starting a new series on how to make your food work for you. I've invited Cliff Harvey, one of my favourite nutrition experts, to write a guest blog to get us started off.

Cliff is a Naturopath, author and speaker, specialising in holistic performance nutrition and mind-body-spirit medicine. He teaches people how to give themselves the chemical building blocks of health (great nutrition) and how to integrate new patterns of behaviour and actions to achieve their life, health and performance goals. Thanks Cliff!

I think almost everyone knows that they ‘need’ protein, but in my lectures and workshops I still get questions like: “But won’t protein make me ‘bulky’?” or “Won’t eating too much protein give me big muscles?” And while most of us know that we do need to be eating ‘enough’ protein, fewer of us know how much ‘enough’ is and why it’s important!

What is protein?

Protein is quite simply the building block of most of the structures in the body. The protein in the foods we eat is broken down into groupings of amino acids, which are then used to create enzymes, muscle tissue, bone matrix and many other structural components of the body. All cells require protein.

Quick Fact: Over 98% of ALL the cells in your body are replaced every year!

Why do we need protein?

It helps us to become and remain lean! Protein has a higher ‘thermic effect of feeding’ (TEF) rating than either carbohydrates or fat. This means that when a higher proportion of your diet is protein your metabolic rate, and consequently fat loss, are going to be higher.

Improved lean body mass:

An optimal protein intake will allow us to maintain a higher lean body mass. This helps to give us the lean, fit looking physique that many desire (but not ‘bulky’!) whilst also improving our metabolic rate further and helping to decrease fat stores and maintain leanness.

Improved alertness and focus:

Amino acids supply the raw material for the ‘excitatory neurotransmitters’ like epinephrine, norepinephrine and dopamine. When we do not have enough of these amino acids we are more likely to suffer mental and physical fatigue.

Bone structure and health:

Protein provides the matrix for bone and connective tissue. Ample protein helps to provide the structure for healthy bones!

How much protein do we need?

The RDA (Recommended Daily Amount) for protein is based on the activity level of sedentary individuals, measured by comparing the amount of protein taken in with the amount excreted. It is approximately 0.8 grams per kilo of bodyweight.

What the RDA doesn’t take into account:

RDA and DRI (Dietary Reference Intake) are ‘necessary’ amounts for baseline health...in other words,

survival. But the optimal amounts we need in order to thrive may be much different!

As long ago as 1975, Gontzea et al have shown that a level of 1.5 grams per day per kilo of bodyweight were insufficient when exercise was undertaken, and other studies have shown that Tour de France athletes were only able to maintain a positive nitrogen balance at an intake of 1.8g of protein per kilo per day.

Levels up to 3g per kg of bodyweight per day (over 3 times the RDA) have been demonstrated to increase lean body mass, reduce fat mass and improve performance. For a 60kg person, this would mean eating about 180 grams of protein per day.

Daily quantity is less important than eating good quality protein consistently. The key ‘take home’ point is to eat quality protein at every meal. One serve of Clean Lean Protein provides 22g of high quality protein. Examples of good clean, green plant based sources would be:

- Sprouted lentils, chickpeas or mung beans

- Nuts or seeds (almonds, Brazil nuts, pumpkin seeds)

-Tempeh of other fermented protein foods.