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. 6 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.