Protein Power: Are you getting enough?

One of the things I promised myself when I launched this weekly series last month that I was:

a) Going to do my very best to keep this article weekly

b) Not going to let keeping to this schedule result in overwhelm or high stress (because that would just be too ironic)

As I come to the final month of completing my combined Cert III & IV in Fitness, and have some more demands on my resources, I thought it was a good opportunity to start sharing more about the role of physical fuel for burnout prevention.

So today we're going to talk about one of the key aspects of Restorative Fuel - the "R" in our G.R.I.T.T Recipe:

If you remember from a couple of weeks back in my article on What 200+ Leaders Taught Me About Success I explained that Restorative Fuel was about consuming the nutrients, information and ideas your body and brain need to thrive.

We also touched on the role of healthy boundaries for protecting the fuel you need to keep your fire blazing.

Physical Fuel

Whilst all the aspects of restorative fuel are important - I believe physical fuel has a particularly important role when it comes to self-care and is a good place to focus at the start of this journey for many of us.

Below is a table highlighting the pillars we need to think about when it comes to physical fuel:

Protein Power

Out of everything I have learnt during my own fitness journey and skill development to become a fitness coach & personal trainer, what has become most apparent to me is the prevalence of myths and misconceptions about protein.

On the one hand, there are protein-rich diets like The Paleo diet, The Atkins diet and - one of the the more recent fads - The Carnivore diet, which, whilst increasing protein are restrictive and difficult to stick to in the long term (to say the least...).

On the other hand, there are people who regularly exercise and believe they have a healthy diet but are not consuming enough protein even for a completely sedentary lifestyle.

When you exercise regularly but don't get enough protein in your diet, several negative effects can occur, as protein plays a crucial role in supporting overall health and exercise recovery.

Here are some potential consequences:

1. Muscle loss: Protein is essential for muscle maintenance and repair. When you don't consume enough protein, your body may break down muscle tissue to meet its energy needs. This can lead to a loss of muscle mass, reducing your strength and athletic performance.
2. Slower recovery: Exercise causes microscopic damage to muscle fibres, and protein is necessary for repairing and rebuilding these tissues. Without adequate protein intake, your body may take longer to recover from workouts, leading to increased muscle soreness and fatigue.
3. Decreased performance: Insufficient protein can result in reduced energy levels and endurance during workouts. Your body may not have enough fuel to support the demands of exercise, leading to decreased performance and an increased risk of fatigue.
4. Impaired immune function: Protein is vital for the production of antibodies and immune cells that help defend against infections and illnesses. A lack of protein may weaken your immune system, making you more susceptible to getting sick.
5. Delayed wound healing: Protein is crucial for the repair and growth of tissues, including skin. Insufficient protein intake may slow down the healing process of injuries or wounds acquired during exercise.
6. Increased risk of overtraining: Without proper recovery and repair mechanisms from protein, overtraining becomes more likely. Overtraining can lead to a plateau in progress, increased risk of injury, and even psychological stress.
7. Difficulty in achieving body composition goals: Whether your goal is to lose fat or gain muscle, protein plays a significant role in body composition changes. Inadequate protein intake can hinder progress toward achieving these goals.
8. Loss of bone density: Protein also supports bone health by assisting in the formation of bone tissue. Inadequate protein consumption could potentially contribute to a decrease in bone density and an increased risk of fractures.

Protein, like all macronutrients is important to consume at a level that is going to give our body what it needs to achieve our goals. That means we need to take into consideration key factors such as age, sex, health conditions, lifestyle, overall energy balance required and individual dietary preferences (a carnivore diet would be problematic for pescatarians - and is really not going to work for vegetarians and vegans!)

Benefits of Adequate Protein

Protein is an essential macronutrient that plays numerous vital roles in the body.

Whilst it's true that we can we overdo our protein intake - just like we can overdo our intake of carbohydrates and fat, many of us simply aren't getting the amount of protein we need per day.

Depending on your goals as well as your current situation, the amount of protein intake you need may vary. As a general guide, we should be getting 0.8 - 2 grams of protein per kilogram of body weight per day (or ~2-5 ounces of protein per pound of body weight).

Consuming an adequate amount of protein is important for:

• Satiation and weight management
• Muscle health and strength
• Metabolic health - including blood sugar regulation & reduced risk of diabetes type 2
• Building and repairing tissues
• Enzymes and hormones
• Immune function
• Transport and storage of molecules in the body

To help you get enough protein in your diet, I've created a protein cheat sheet (for people who do and don't eat animal products).

If you'd like me to send you a copy, simply send me a message on LinkedIn and I'll shoot it through to you :)

I'll also share my favourite protein shake recipe (it super nutritious and tastes like an ice cream thick shake)!

Disclaimer:

The information provided in this article is for general informational purposes only and should not be considered as professional advice, including nutritional advice. The content presented is based on general knowledge up to the date of this disclaimer and may not be applicable to specific individuals or situations.