Do We Really Need More Protein?

Another question I am asked, often.

Apart from elite athletes, our protein intake requirements are generally less than the media and supplement marketers make it sound like we need! However, adequate protein intake is very necessary because we naturally lose muscle as we age, with a reduction of up to 40% between the ages of 20-80 years! Unfortunately, the issue here is that protein deficiency may cause loss of hair, fatigue, a weaker immune system and even weigh gain, and a loss of muscle mass can often be offset by a gain in fat mass. For those who do not eat and exercise for better health, there’s a risk of serious complications such as metabolic disease including high blood pressure, cardiovascular disease, and diabetes. 

Skeletal muscle is the largest tissue of the human body and is responsible for the most of our body’s energy use. It is also the primary site of glucose (carbohydrate from food) disposal, fat use, protein stores, and the major site of hormone action. Adequate protein intake and physical activity ensure that muscle is being used, therefore slowing the rate of muscle loss.

Essential Amino Acids (or EAAs), in particular leucine, have been shown to stimulate net protein accretion through various metabolic pathways, meaning that just by increasing the leucine content of your meal, this will assists with muscle protein repair and growth. Some foods with leucine include, beef, fish and poultry, canned tuna, pepitas, soybeans and lentils.

The quality of protein is probably more important than the quantity. A food of high protein quality is efficiently utilized in the body. Meatless protein can be just as effective as meat sources. It’s actually higher in fibre with less saturated fat. Nuts, seeds, legumes and avocados all have essential good fat such as Omega 3, monounsaturated and polyunsaturated fats. And these are essential for cell growth and repair, increasing metabolism, and managing cholesterol and cardiovascular disease symptoms.

There are also greater benefits with eating a plant-based diet. It takes far few resources such as water, fossil fuel and acreage to cultivate the plant foods, and causes less harm to environment than animal foods. Our diets in general contains a generous amount of protein, particularly meat, and unless you have medical condition such as kidney or liver failure, excess protein won’t have a detrimental effect. However, various studies have indicated that an increase in meat protein is associated with an increase in stomach and colorectal cancers. So, it does make sense to incorporate a vegetable based meal in your weekly diet.

Struggling to come up with a quick meatless meal idea?

You know the benefits that eating meatless protein have on your body, but finding inspiration can be hard. Below are 5 protein-packed vegetable-based recipes to help you on your way https://www.execfuel.com.au/fuel