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Summary
1Why do we need protein at all?
There are several reasons we need protein in our diet, but the main one is to aid muscle growth and repair...
2How much protein should I be having per day?
Research suggests that the recommended protein intake of 0.75 grams of protein per kilo of bodyweight is required for maintenance...
3Different protein types and how they're absorbed
There are a variety of protein supplements available, including pea protein, soy protein and hemp protein. The most effective for muscle growth and...
If you’re serious about your fitness regime, chances are that having enough protein has become part of your daily to-do list. With millions of hashtags mentioning #protein on Instagram, everyone from influencers to everyday gym-goers are understanding more about the importance of having adequate amounts of protein each day.
H&B’s sport nutritionist, Emily Foster – as well as having a masters in sport nutrition under her belt – has worked with several athletes to help support them improve their overall physical fitness. From strength and stamina to body composition, a key part of that transformation is protein intake.
“In order for our muscles to grow, we need to have ample amounts of protein paired with regular strength training,” explains Emily. “It’s this combination that’s going to give us the best results in terms of muscle growth and repair.” But what kind should you take and when should take it?
Here, Emily shares her expert knowledge to help you get the most out of your next workout, with a little nudge from some trusty protein. See you in the gym…
Why do we need protein at all?
There are several reasons we need protein in our diet, but the main one is to aid muscle growth and repair.1 “As well as building muscle mass and supporting us as we age, foods high in protein are typically rich in a variety of vitamins and minerals that can support immune system function, hair and skin health, and hormone production in the body – it’s a powerful nutrient,” explains Emily.
“Being more metabolically active we means we burn more calories – even hours after we’ve hit the gym”
Another reason protein can be beneficial in our diet is if we’re looking to stay fuller for longer. “Out of the three macronutrients – protein, fat and carbohydrate – protein is the most satiating2, meaning it increases our feelings of fullness and reduces our appetite. In theory, the more protein-dense foods we have, the less we may eat throughout the day,” says Emily.
Plus, having a substantial amount of good protein sources – paired with regular heavy resistance training – means that we’re more likely to increase our overall muscle mass, lowering our body fat as a result. “Research shows that the more muscle we have, the more metabolically active we are so we burn greater calories even hours after we’ve hit the gym3,” she adds.
How much protein should I be having per day?
This is something that really depends on your goals, explains Emily. “Research suggests that the recommended protein intake of 0.75 grams of protein per kilo of bodyweight is required for maintenance.”1 To put that into perspective, that’s around 52 grams of protein for a 70kg, or 11 stone, person.
That said, if you’re looking to change your body composition or you’re someone who is super active, it could be significantly more. “If you exercise regularly, particularly doing some sort of strength training such as lifting weights, then 1.2-2 grams of protein per kilo of bodyweight is optimal (so up to 140 grams of protein for a 70kg person per day),” shares Emily.
Different types of protein and how quickly they're absorbed
There are a variety of protein supplements available, including pea protein, soy protein and hemp protein. But the most effective for muscle growth and repair is whey protein. Here’s why...
“Amino acids are the building blocks of protein,” explains Emily. “There are non-essential amino acids, which the body can produce itself, and nine essential amino acids, which the body cannot produce and therefore needs to get through your diet. Because whey protein has all nine, it’s considered higher quality than other types of protein,” she says.
“For a restful recovery, you may choose to take slower absorbing proteins before bed (eye mask and whale song optional)”
There are pros and cons to the types of whey you opt for, mainly down to flavour, protein content and how quickly it can be digested and absorbed. Let's take a look at some of your different protein options:
- protein content is 70-80%
- contains some lactose and fats
- better tasting
- slower digested and absorbed
- cheaper
- protein content is 90%
- lower in lactose and fats than whey concentrate
- faster digested and absorbed than whey concentrate
- less tasty
- quickest to digest and absorb
- virtually free of lactose and fat
- best for post-workout
- bitter tasting
- more expensive
For a restful recovery, you may choose to take slower absorbing proteins before bed (eye mask and whale song optional).
The best time of day to take protein
There’s no wrong time to consume protein, but there are optimal periods depending on what you’re doing and your daily routine. If we look at someone who trains in the morning, then having a protein-rich breakfast such as protein-fortified cereal, eggs on toast or a protein shake will aid their recovery and help the muscles to repair after their workout.
“If you’re looking to hit that optimal amount of protein we mentioned earlier, then protein should really be a focus of every meal and snack. Protein powders can be useful in that regard as they’re easy to mix when you’re on the go,” advises Emily.
Planning your food in advance can be a useful way to ensure you’re having adequate protein throughout the day.
Timing protein around your workouts
“When we exercise to a high intensity, think heavy weights sessions or resistance workouts, we cause damage to our muscles,” explains Emily. “It’s this damage that we call muscle protein breakdown – essentially little tears along the muscle that need to be repaired for the muscle to grow. This is when protein comes into its own. To compensate for the muscle protein breakdown, we need an additional intake of protein,” she says.
“The window for taking protein after exercise may be longer than you think”
Of course, protein can be consumed any time of day but we’re going to get more bang for our buck by having it after our workout sessions when our body needs it most. This is particularly the case for whey protein. “Whey protein contains the essential amino acid leucine, which can be used to stimulate muscle rebuilding or what’s known as ‘protein synthesis’,” she says.
“A lot of people think that they need to have a source of protein immediately after exercise – or within about 30 minutes – but research suggests that it might actually extend to several hours,”4 Emily explains.
Which meals to take your protein with
If you're a fan of endurance exercise, such as long-distance running or cycling, or even someone who trains more than once a day, then there’s a study that suggests having protein with a source of carbohydrate before and even during exercise can be beneficial.5 This is dependent on age and type of exercise, but we’re looking at around 20-40g of protein; this could be in some pre-exercise porridge or a smoothie or as part of your evening meal the night before a big session.
“Having this boost of protein can help to prevent muscle protein breakdown, which will result in less damage to the muscles and potentially improve recovery as well,” adds Emily.
The final say
“High protein intake alone does not result in increased strength or muscle size. This can only be accomplished when adequate protein intake is combined with heavy strength training and you’re progressively overloading to promote hypertrophy (muscle gain),” Emily explains.
In order to significantly build your muscle mass, plan your meals around protein and aim for up to two grams of protein per kilo of bodyweight.
Finally, remember that supplements are not in place of a balanced, healthy diet. You can hear more from Emily as she explains the role of protein in supporting movement.
- Carbone JW, Pasiakos SM. Dietary protein and muscle mass: Translating science to application and health benefit. Nutrients [Internet]. 2019 May 22;11(5):1136. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
- Morell P, Fiszman S. Revisiting the role of protein-induced satiation and satiety. Food Hydrocolloids. 2017 Jul;68(68):199–210.
- Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome [Internet]. 2020 Sep 30;29(3):166–73. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
- Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ. 2017 Jan 3;5(5):e2825.
- Saunders MJ. Coingestion of Carbohydrate-Protein during Endurance Exercise: Influence on Performance and Recovery. International Journal of Sport Nutrition and Exercise Metabolism. 2007 Feb;17(s1):S87–103.
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