Consistent scientific research highlights the need for the general population to increase their protein intake. Protein forms a part of every single cell in your body—tendons, ligaments, muscles, organs—protein is embedded in their structure. It is essential for their formation, growth, repair, and renewal. Additionally, protein is needed for all the chemical reactions in the body, as it forms enzymes (tiny structures that speed up chemical reactions). It is required for hormone production and neurotransmitter function and can also be used as fuel if needed. All in all, protein plays a crucial role in bodily functions.
For me, I look at protein in terms of two different clients: the client with a neuromuscular therapy issue and the client with a body composition goal.
For the client with a neuromuscular therapy issue, I assess protein content with a focus on muscle repair. There is a balance of protein synthesis (building work) and protein breakdown (destructive work) that needs to be maintained for adequate recovery.
The word “protein” itself is derived from a Greek word meaning “of first importance.” Protein is especially important if a client has an injury that has required muscle immobilisation for repair. In such injuries, loss of muscle mass and strength can occur in as little as five days due to a reduction in basal muscle protein synthesis from lack of stimulation. Other research suggests that protein loss can occur as early as 36 hours post-injury. So, if protein is needed for growth and repair, it becomes clear that a lack of protein in the diet will impede the body’s ability to heal. A low-protein diet will impair wound healing, impede necessary inflammation, and intensify loss of muscle and tendon mass and function. At a minimum, clients should aim for the baseline recommendation of 1g of protein per 1kg of body weight per day, but higher intakes of 1.6g to 2.2g per kg of body weight may prove beneficial (Tipton, 2015).
The second client, the one with a body composition goal, typically aims to increase muscle mass and decrease body fat percentages, and a high-protein diet works well for this.
Firstly, a higher protein diet leads to higher diet-induced thermogenesis (DIT). This means you need more calories to digest protein than to digest carbs or fat, which helps burn calories. Additionally, eating more protein can decrease your appetite, as protein has a high satiety effect and keeps you feeling full longer. This is exceptionally beneficial if you are in a calorie deficit (eating fewer calories than the body needs, the only scientifically proven method of losing fat). If your body is trying to function on fewer calories, it will signal hunger, so eating a higher protein diet helps quieten hunger. Finally, maintaining or increasing muscle mass while cutting fat is crucial, and a higher protein diet helps achieve this by preventing protein tissue loss. The literature suggests consuming higher protein in the range of 1.6g–2.7g per kg of body weight while dieting to preserve muscle mass, increase energy output, and enhance satiety.
There is much more to consider when it comes to protein, such as sources, vegetarian and vegan options, timing, etc., but for now, consider the importance of integrating adequate protein into your diet.
For more information on my nutrition approach, check out my website and Instagram page: Formulating_fitness
Formulating Fitness 