Coaches Corner
Protein diet: what do you need to know
So you want to try a protein diet? There are some things to consider. Somerton nutritionist Aleasha Kiddle tells about a protein diet and how to follow it.
If you were ever interested in gaining or losing weight, you definitely
have heard about a protein or high protein diet. But what is this diet? Are you
supposed to gain weight or get thinner? Is it more for muscles or against extra
pounds? Sport Session coaches have the answers to all your questions.
Expertise shared by Sport Session coach Aleasha Kiddle.
Why would you need a protein or high-protein diet?
Many people choose to adopt a protein diet to lose weight. The mechanism is
simple. You eat more proteins and feel full throughout the day. Consequently,
you eat fewer carbohydrates and calories overall. Hence, your weight reduces.
Athletes, however, may adopt a high-protein diet to gain their muscles and
increase strength. Apart from protein-rich products they can consume different
protein powders, cocktails or bars. A protein diet for gaining muscles requires
a more careful approach to your nutrition and needs to be combined with
systematic physical training.
But if you do not wish to lose weight or gain strength, do not neglect your
daily portion of proteins as it is a vital part of a human’s diet.
- Proteins are classified
as a ‘macronutrient’ as we require larger quantities of proteins for
optimal health and good athletic performance. Proteins provide the raw
materials for muscle, bone, skin and hair regeneration and also play an
important role in the functioning of your immune system. So it is
basically the core of your strength.
- Structurally proteins are
made from long chains of 20 different types of amino acids. 9 of these
cannot be produced by the body and are classified as ‘essential’. As our
body doesn’t store amino acids, we require their daily supply from our
diet.
- Minimum 10-12% of our
total calorie intake needs to be in the form of protein. The Reference Nutrient
Intake (RNI) is set at 0.8g of protein per kilogram body weight per day.
It means around 65g for an 80kg adult.
For active individuals, this amount steadily increases from 1.2g to 2g per kg depending on the type and intensity of the activity, endurance or strength of the athletes and variations between off-season or in-competition demands.
What do you eat on a protein diet?
I recommend whole food sources of protein like lean meats, poultry, free-range eggs, high-quality dairy and fish. They are complete sources of protein that contain all 9 essential amino acids. As a guide, aim for your protein source to be around the same size as the palm of your hand per meal.
Protein can be found in a variety of sources like:
- Chickpeas (14.6 grams
per cup);
- Quinoa (8 grams per
cup);
- Sunflower seed kernels
(7.3 grams per ¼ cup);
- Even spirulina has 4 grams of protein per tablespoon!
One strategy is to ensure we consume protein within a specific time frame
to enhance muscular repair and adaptations. For example, you can have a
post-workout shake with whey protein.
If you are vegan or can't tolerate dairy products, you may choose
alternative sources like hemp, pea or brown rice powders for a convenient
protein boost.
One more piece of advice. Casein is digested at a slower rate. Some people
choose to supplement with this milk protein before going to sleep as a method
to enhance muscular repair.
Things to beware of while on a protein diet
No matter, how appealing a protein diet may sound, you shouldn’t take it lightly.
Increasing the amount of one group of nutrients and restricting another is a
serious process. Aleasha Kiddle gives points you should be careful about while
on a protein diet.
Lower protein intakes can be seen more in strict vegetarians or vegans. If
we don’t consume complete proteins, we can miss out on certain amino acids like
lysine, methionine and tryptophan. The key is to combine a mixture of plant
protein sources e.g., nuts, legumes, seeds and grains, to provide multiple
sources of amino acids.
Noticeable differences can occur from adapting our protein intake, timing
and source of protein for weight management goals, lean muscle gain and
athletic performance. If you have higher protein requirements, you should
consider the quality of different types of protein.
My advice would be to purchase your protein from reputable sources –
particularly if you are a competing athlete. Consume only verified products.
Check if your protein powders are tested for heavy metals and contain minimal
artificial additives and fillers that can impact absorption and your overall
health.
Health should always be the main goal – organic protein powders may be more
expensive but ensure you minimise your exposure to toxins.
It’s easy to fall for gimmicky, ultra-processed protein foods e.g., ‘mars
protein bar’ as they may seem appealing but ingredients like ‘glucose syrup’
and ‘invert sugar syrup’ should not be a regular occurrence in your diet and
could cause sugar crashes, stomach problems and even affect your overall
health.
Choose your coach
As you see, making a protein diet requires special knowledge about
digestion, nutrients, body structure and processes that happen in our body. If
you want simply to increase the number of proteins in your ration, follow these
tips. However, if you want to adopt a protein diet for muscle growth, you need
a ration designed specifically for the needs of your body.
Choose your nutrition coach at
Sport Session and he/she will help you to improve your diet and achieve your goals.
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