Protein and exercise

Before I start writing this one I do realise that this is a controversial topic and that there are some people who are extremely passionate about the role protein plays in their workouts. There are those who are really strict on when they should eat it, how much they should eat and what sorts of protein they should consume. So today I am going to talk a little about the role protein can play in your active lifestyle and the links it has with exercise. 

Firstly proteins are one of 3 macro-nutrients we need each and every day, the other 2 being fat and carbohydrates. It's essential for building up muscle and provide our bodies with nutrients and energy. When protein is digested it helps the metabolism by increasing muscle mass and helping us feel fuller for longer. There are countless studies conducted on the impact of protein on satiety levels hence why it is spoken about so much in weight loss as it can reduce snacking. Some good examples of protein are lean meat, eggs, nuts and dairy.

So how much protein should we be consuming? This varies depending on age, sex and physical activity levels. For example an elite athlete requires more than someone who walks 2 times a week. The current recommendations regarding protein is 0.8g per kg/body weight however those who exercise more or are athletes will require more than this. Some recommend as high as 2g per kg/body weight if you are an elite athlete or body builder. It is also important to note that it's not just about quantity but quality with animal based proteins being the best source as they are broken down easier and we utilise the protein within these sources better. 

The next thing is timing. There are a lot of conflicting views on if we should consume protein at a certain time when working out or if we should just consume protein with every meal and it comes down to preference I believe. Some people are extremely passionate about the times they eat but to be perfectly honest the majority of people are not body builders or elite athletes but everyday people who are just trying to be that little bit healthier. Having said that protein is still extremely crucial and we should watch how much we consume.

Protein is heavily linked to exercise due to muscles being made up predominately of protein. This in turn means that to build more muscle or maintain current muscle mass more protein must be consumed. It is also extremely important in recovery of muscles after exercising and restoring energy levels. So while you may not be aiming to perform in bodybuilding competitions or play AFL football it is still incredibly important to make sure we are consuming protein on a daily basis to ensure our bodies are running efficiently and our muscles have the best possible chance at recovery.

Simone 

xx