We get sooo many questions about protein here at RwL HQ, so we thought we'd quickly summarise about protein, how much you actually need and where to get it from! 🍽
Benefits of Protein 👍🏼
- It's is a nutrient your body needs to grow and repair cells
-Protein is known to have the highest level of "Satiety" out of all the Macronutrients (Fats, Carbs, Protein) thus people who eat higher protein diets tend to feel fuller and tend to overeat less
How much protein do I actually need? 🤷🏽♀️
The National Institute for Clinical Evidence (NICE) here in the UK recommend 0.8g-1.5g of protein per kilogram of bodyweight a day.
For example, if you are 70kgs this range would be 56g-105g of protein a day. Note this is NOT 56-106g of meat a day as 100g of meat would usually contain about 20-30g of protein.
Where does protein come from? 🤔
Protein can come from plenty of sources such as:
- Lean meats – beef, lamb, veal & pork
- Poultry – chicken, turkey & duck
- Fish and Seafood – fish, prawns, crab, lobster, mussels, oysters, scallops & clams
- Legumes and beans – Beans, lentils, chickpeas, split peas & tofu
- Dairy products – milk, yoghurt (especially Greek yoghurt) & cheese
- Nuts and Seeds – almonds, pine nuts, walnuts, hazelnuts, cashews, pumpkin seeds, sesame seeds & sunflower seeds
We do need protein to live but we can get by and function ok on minimal amounts.
If you're doing light exercise, have moderate to high body fat, or are not trying to gain muscle, then these guidelines are appropriate. The lower end may also be appropriate if your doctor recommends a low protein diet for medical reasons (Kidney Problem etc.) If you're eating at your maintenance level of calories or above then the NICE guidelines are completely fine.
However, if you are in a caloric deficit and you have lower body fat then we could consider a different approach. If you are performing vigorous goal orientated training with an aim to maintain or even increase muscle mass and you have no medical restrictions, then having a protein goal HIGHER than the NICE guidelines could be a very viable option.
FREE RECIPE - PROTEIN PANCAKES 😍
100 ml milk/milk alternative
1 large egg
50 g porridge oats
¼ tsp baking powder
2 tbsp dark chocolate chips
1 tbsp peanut butter (optional)
Maple syrup (optional)
- Add the oats to a blender and blitz until it resembles a fine flour. Add the protein powder, baking powder, egg and milk to the blender too and blitz everything until you have a texture like pancake batter. Add in the dark chocolate chips.
- Heat a lightly oiled frying pan over medium high heat. Pour the mixture onto the pan, using approximately ¼ of the total mixture for each protein pancake.
- Tilt the pan in a circular motion so that the batter coats the surface evenly.
- Cook the pancake for about 50 seconds until the bottom is light brown. Loosen with a flexible spatula, flip over and cook the other side.
- Add to a plate and if using add to the top of the pancake 1 tbsp peanut butter and drizzle over some maple syrup. 😍