YMCA Healthy Living Magazine, powered by n4 food and health Spring 2016 | Page 6
GLORIA CABRERA, APD
Gloria is an Accredited Practising Dietitian who loves food, nutrition, cooking, fitness and
helping others enhance their health and knowledge. She is also a qualified Personal Trainer
and works in private practice seeing clients for weight loss, pre and post-weight loss surgery
and chronic health conditions (e.g. diabetes, high cholesterol, irritable bowel syndrome).
Learn more about Gloria at http://nutritionsavvy.com.au or n4foodandhealth.com
A BEGINNER’S
GUIDE TO
PROTEIN
Nutrition expert Gloria Cabrera explains protein – what is it and why do we need it?
What is protein?
Protein is a macronutrient made up of smaller units called
‘amino acids’ (often referred to as ‘building blocks’). There
are about 20 different amino acids, nine of which are known
as ‘essential amino acids’ because the body cannot make
these from other amino acids. The amount and combinations
of these vary for different foods; for example, chicken doesn’t
contain the same amount of amino acids or protein as
yoghurt or eggs.
When you eat protein, the body breaks it down into amino
acids and this is used to build, repair and manufacture many
things in your body (not just big muscles). So although
protein is essential for our muscles, it’s also needed to build
connective tissues and cell membranes, for hormone and
enzyme production, for hair, skin and nail growth, amongst
other things. You can see now why it’s essential we get
sufficient amounts of protein each day.
How much do you need?
The amount required varies depending on
your gender and age. According to the
Nutrient Reference Values from the
Australian Government National Health and
Medical Research Council, adult men require
0.84g per kilogram body weight, and adult
women require 0.75g per kilogram body
weight; and this amount increases
slightly after the age of 70 years. For
example an 80kg man will need
around 68g per day and a 65kg
women will need around 48g per
day. Your requirement may also
increase if you are very active or do
weight or endurance training, but
often the amount is over
estimated and what is
consumed is typically more
than is needed. The following
table highlights additional
protein requirements for
certain sports.
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YMCA HEALTHY LIVING MAGAZINE SPRING 2016
Training Style
Protein intake
(g/kg)
Elite male endurance athletes
1.6
Moderate intensity endurance athlete
(exercising 4-5 times per week for
45-60 minutes)
1.2
Recreational athlete (exercising 4-5
times per week for 30 minutes at
<55%VO2peak)
0.8-1.0
Football and power sports
1.4-1.7
Resistance training athletes (early
stages of training)
1.5-1.7
Resistance training athletes (steady
state of training)
1.0-1.2
Female athletes
About 15% lower
than male athlete
Reference: Burke and Deakin, Clinical Sports Nutrition, 3rd Edition,
McGraw-H ill Australia Pty Ltd, 2006
Which foods contain protein?
Protein is contained in red meat, chicken and poultry,
fish, seafood and eggs. Other lesser known
sources include dairy products such as milk,
yoghurt and cheese, tofu, tempeh, seitan,
legumes (e.g. kidney beans, chickpeas, lentils,
baked beans and peas), soy milk, and small
amounts are also contained in nuts and seeds,
very grainy bread, quinoa and other grain foods.
There are also a huge range of protein
supplements (e.g. protein powders, protein
bars, meal replacement products) that can
be used to help boost intake if you
struggle to get enough through food.
But unless you have intense training
regimes or dietary restrictions, most
people are able to consume
sufficient amounts from their
everyday diet.