Everything you need to know; Protein

Whether you're an athlete or just a casual gym goer, I'm sure you've heard of the importance of protein in relation to muscle growth and recovery.

But sometimes it can seem more complicated than just getting enough protein everyday and different sources are telling you, you need to have protein as soon as you finish working out, or that type of protein isn’t good for muscle growth or you can only use a certain amount of protein at one time. 

That is why I am writing this post today to give you an easy to follow guide on protein.

What is Protein? 

Firstly, let's briefly discuss what protein actually is and what its role is in the body. Proteins are made up of 20 amino acids which provide the building blocks of all our body tissue. 

Out of the 20 amino acids, nine are essential meaning the body cannot produce them on their own meaning we need to get them through our food. Some of these amino acids are what we call branched chain amino acids such as leucine which is important for muscle growth.

As we consume protein it will repair and rebuild skeletal muscle and connective tissues.

How Much Protein Do I Need? 

The recommended daily intake of protein according to the Australian Dietary guidelines is 0.8g of protein per kg of body weight to maintain your muscle mass.

However, your individual protein needs will be based on your personal goals. If you are looking to put on muscle you may want to consider having around 1.6g-2.2g of protein per kg of body weight.

If you are in a weight loss phase it will make more sense to aim for the higher end of that range to ensure you maintain muscle mass. 

The Famous Anabolic Window Myth? Or Truth?

This is probably the most common concept you will hear when starting at the gym.

The anabolic window theory implies that you have to ingest protein within 30-60 minutes post workout or you will not get the full benefits of that workout. Though this concept is not inherently harmful it is indeed a myth and in fact the “anabolic window” is actually around 3-5 hours long.

So as long as you distribute your protein evenly across the day and reach your daily total you will have no reason to stress. 

Protein Quality 

There are many different types of protein which can be confusing when trying to pick the right one for you. 

Protein quality is determined by the amino acid profile and digestibility.

Realistically, if you can eat a wide variety of protein sources including animal products and reach your daily requirement you will not need to worry about protein quality too much. 

It can become slightly more complex if you are on a plant based diet as many plant based sources of protein have lower digestibility and are missing at least one essential amino acid which means you need to combine different food groups e.g. grains and legumes to form a complete protein.

This makes it extra important to consume sufficient amounts of protein and to get this protein from a wide variety of sources and utilise protein supplements to fill in the gaps. 

Take Home Messages 

• Total Protein intake is the most important thing!

• Distributing your protein throughout the day will make it easier to get enough protein in and optimise muscle growth

• Have a wide variety of protein sources to cover all your bases with protein quality - More important for vegans and vegetarians

• Having a protein supplement on hand is always useful when you may have been strapped for time to prepare any high protein meals/snacks and need quick hit of protein to meet your daily total

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