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<\/p>\nOnce the reserve of highly decorated Olympians and buff bodybuilders, high protein diets have fast become one of the most widely-adopted health trends of the past decade. You only need to look at the popularity of nutrition plans like Paleo and Atkins, as well as the boom in protein balls and bars, to chart its astronomical growth in the trend cycle.<\/p>\n
But with half of all UK consumers seeking to add extra protein to their diets, it raises a big question: just how much protein should we be consuming to reap the muscle-supporting benefits? To help you dose accordingly, we asked Form\u2019s resident health expert Dr Adam to explain all your need-to-knows, including the role protein plays in our fitness and how exactly to calculate the amount you require.<\/p>\n
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First up, there\u2019s a reason why the buffest gym-goers in the weights room are often spotted chugging a protein shake in the locker room.<\/p>\n
\u201cTo build quality muscle, it\u2019s not just about scheduling regular strength training sessions that hinge on progressive overload (the science behind increasing your dumbbells over time),\u201d explains Dr Adam. \u201cYou also need the right nutrients to facilitate that long-term growth, and that\u2019s where protein becomes non-negotiable in your diet.<\/p>\n
\u201cEssentially, protein provides the amino acids that are essential for constructing myofibrils, the tiny threads in your muscles made up of actin and myosin fibres,\u201d he explains. \u201cThese fibres are responsible for muscle contraction, which means without enough protein, your muscles can\u2019t repair, strengthen and ultimately get bigger after a workout.\u201d<\/p>\n
Alongside packing on size, this \u2018big three\u2019 macronutrient has a powerful link to energy production. Even for the most efficient endurance athletes, protein plays a vital role in fuelling the hardest yards. \u201cYou need protein to create mitochondria, which is nicknamed the \u2018energy powerhouses\u2019 of your cells,\u201d notes Dr Adam. \u201cThese membrane-bound organelles improve the energy efficiency of your muscles, allowing you to perform better in longer-distance activities like running and cycling.\u201d<\/p>\n
\u201cWhen it comes to weight management, yes,\u201d stresses Dr Adam. \u201cWhat people don\u2019t realise is that excessive protein can often end up being stored as fat, as anything in surplus will hang around in the body.\u201d So, if you\u2019re taking a \u2018healthy\u2019 protein supplement but not actually doing any exercise to encourage protein synthesis? \u201cIt can often have the opposite effect to what you were intending, if weight loss was your original goal,\u201d warns Dr Adam.<\/p>\n
In this way, he stresses that fancy high-protein food products marketed towards \u2018healthy\u2019 living, when they\u2019re consumed in isolation, aren\u2019t a magic bullet for getting trim; \u201cProtein behaves the same way as anything else in your diet. If you’re over-consuming it, it will end up being stored as fat, which can have a number of negative health consequences if it tips you out of a healthy BMI range.\u201d<\/p>\n
Fitness TikTokkers and bodybuilding forums stress that the secret to getting swole lies in increasing your protein intake alongside your strength efforts. But for fitness newbies, what does that actually look like in practice?<\/p>\n
Well, a good rule of thumb is to aim for about 1.2 to 1.6 grams of protein per kilogram of body weight (or about 0.54 to 0.73 grams per pound). This range is decent enough to support muscle repair and growth while you adapt to the demands of a more active lifestyle.<\/p>\n
\u201cYou should always take a food-first approach, looking at your current diet to see if there are whole foods you can add to your plate to naturally up your intake,\u201d advises Dr Adam. \u201cThat said, a high-quality protein shake can be convenient and practical if you\u2019re a busy person that doesn\u2019t always have time to prepare protein-rich meals.\u201d<\/p>\n
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While having protein before your workout can give you a slight energy boost, Dr Adam says that the real golden window of opportunity lies in the period immediately after you\u2019ve hit the showers. \u201cDuring exercise, your muscles are in a high-stress state, causing minor damage to muscle fibres. While this sounds like a bad thing, it\u2019s actually all part of the process of building strength and endurance over time,\u201d he assures.<\/p>\n
\u201cPost-workout, your body then works hard to repair that damage, so there\u2019s an argument that having protein readily available during this anabolic window can help rebuild those muscle fibres, allowing them to adapt and grow stronger to handle the stress of future workouts.\u201d<\/p>\n
Armed with this knowledge, you should typically aim to refuel within 30 minutes to two hours after your workout session, opting for high quality protein sources, such as a shake, a pot of boiled edamame, or a tempeh salad.<\/p>\n
In short, yes. \u201cMany sports and nutrition studies are done on recreational athletes, typically in their 20s,\u201d says Dr Adam. \u201cYou\u2019ll find that for this age group, the timing of protein intake doesn’t tend to significantly impact overall net protein synthesis.<\/p>\n
\u201cHowever, studies on older athletes show that delaying protein intake does make a difference. So, if you\u2019re over 30, it\u2019s arguably more important to consume protein closer to exercise to account for that slightly blunted stimulus.\u201d<\/p>\n
When you\u2019re shopping for protein powders, it\u2019s easy to think that the option with the highest amount of protein per scoop will give you the best results. In reality, it\u2019s not quite that clear-cut.<\/p>\n
\u201cStudies show that if you consume too much protein in one sitting, your body might oxidise the extra instead of using it for muscle synthesis,\u201d Dr Adam explains. \u201cThe difference between taking 20 grams and 40 grams isn\u2019t like doubling your protein synthesis; in reality, most of that surplus is likely oxidised and peed out as nitrogen,\u201d he clarifies.<\/p>\n
That said, here\u2019s an important exception to the rule. Plant-based proteins tend to have a slightly higher dosage, mostly to account for their differences in bioavailability when compared to traditional whey formulas. \u201cThis is part of the reason why we\u2019ve set Form\u2019s Performance protein at 30 grams of protein, taking into account differences in digestibility and absorption.\u201d<\/p>\n
Finally, for older adults, particularly those in their 70s and above, Dr Adam says it\u2019s wise not to attempt a major protein hit in one sitting. \u201cElderly people often struggle with appetite and intake, making it challenging to consume enough protein. It\u2019s beneficial to space out your consumption throughout the day, using snacks or smaller meals to ensure you\u2019re getting enough.<\/p>\n
\u201cConsuming protein before bed can also be surprisingly effective for this age group, as it helps reduce overnight protein breakdown,\u201d he adds. So the old-school tradition of drinking Ovaltine before hitting the hay? \u201cIt actually has a lot of merit,\u201d says Dr Adam.<\/p>\n","protected":false},"excerpt":{"rendered":"
How much protein should we be consuming to reap health and muscle-supporting benefits? Our Head of Nutrition explains what you need to know.<\/p>\n","protected":false},"author":20503,"featured_media":428645,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[40,13],"tags":[],"class_list":["post-428643","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-nutrition"],"acf":[],"yoast_head":"\n