Healthy eating Archives - Page 2 of 9

Six steps to living an unprocessed life

15Feb28th February 2024 By Rob Hobson

In our fast-paced world, the convenience and cost-effectiveness of food have increasingly dictated our dietary choices, pushing ultra-processed foods (UPFs) to the forefront of our consumption patterns. These foods, designed for prolonged shelf life and ease of consumption, are packed with additives like preservatives, emulsifiers, and artificial flavors, making them a staple in many diets despite their potential health risks.

The growing concern over the impact of UPFs on health is supported by research linking their consumption to a range of diseases, including obesity, heart disease, and diabetes. This article explores the complex relationship between UPFs and health and provides practical steps for reducing their presence in our lives.

Understanding Ultra-Processed Foods

Ultra-processed foods are characterized by their extensive processing and the inclusion of ingredients that are not typically found in home cooking, such as artificial colors and flavors. These foods are manufactured to be irresistibly tasty, affordable, and convenient, traits that encourage overconsumption. Despite their widespread use, the health implications of consuming UPFs are increasingly scrutinized, with studies associating them with serious health issues.

The Impact of UPFs on Health

Recent studies have unveiled a concerning link between high consumption of UPFs and an array of health problems. A review of 43 studies highlighted that the majority found a correlation between UPFs and negative health outcomes, including obesity, type 2 diabetes, cardiovascular diseases, and certain cancers.

For instance, research from the Fourth Medical Military University in China showed that individuals with the highest intake of UPFs had a 24% increased risk of developing heart disease.

Another study from the University of Sydney found a significant association between UPFs and an elevated risk of high blood pressure among middle-aged women.

These findings suggest that the risk associated with UPFs transcends the harm posed by their nutrient content alone, pointing towards additives and changes in food properties as potential culprits.

Navigating UPF Consumption

While the evidence against UPFs is compelling, completely eliminating them from our diet is neither realistic nor necessary. The key lies in moderation and mindful selection, focusing on reducing intake rather than pursuing an unattainable ideal of avoidance. It’s crucial to recognise that not all UPFs are created equal; some, like certain breads, yogurts, and cereals, can offer nutritional benefits. The challenge is to discern between harmful UPFs and those that can be part of a balanced diet, avoiding the pitfalls of “clean eating” extremism.

Steps to Unprocess Your Diet

Assessment and Planning: Begin by evaluating the UPFs in your diet and kitchen. Identifying your dependency on these foods is the first step toward making informed changes.
Identify Weak Points: Focus on the part of your day most reliant on UPFs, such as work lunches or dinner. Preparing meals ahead of time using simple, fresh ingredients can significantly reduce UPF consumption.
Homemade Alternatives: Replace UPF meals with homemade versions. Start with simple recipes and consider batch cooking to save time and money.
Selective Shopping: Not all processed foods are detrimental. Opt for products with minimal and recognizable ingredients, such as certain plant milks, over those laden with additives.
Informed Choices: When choosing between two UPFs, select the one with fewer additives. Reading labels can help make better decisions.
Enjoy the Process: Embrace the transition as an opportunity to involve family, learn new recipes, and explore different food sources. Making healthy eating enjoyable and affordable is key to sustainability.

The journey to reducing UPF consumption in our diets is not about perfection but about making better choices one step at a time. By understanding the impact of UPFs on health, assessing our consumption habits, and gradually introducing healthier alternatives, we can navigate the complexities of modern eating. The goal is to cultivate a balanced, mindful approach to food that prioritizes health without sacrificing enjoyment or convenience

How to unprocess your menopause

01Feb28th February 2024 By Rob Hobson

As women navigate the complex journey of menopause, understanding the role of diet, particularly the consumption of ultra-processed foods (UPF) over whole foods could be a consideration. The transition through peri-menopause and menopause brings significant physical and psychological changes, where dietary choices can either exacerbate or alleviate symptoms.

The downside of consuming a diet rich in Ultra-Processed Foods During Menopause

Weight Gain and Metabolic Shifts

The hormonal upheaval during menopause often leads to weight gain, with metabolism slowing down and fat distribution changing. The allure of UPF, with their high fat and sugar content, compounded by additives that enhance palatability, can exacerbate obesity risks. Combatting this requires a mindful approach to diet, emphasising balanced nutrition and regular physical activity.

Bone Health at Risk

Post-menopause, women face an increased threat of osteoporosis due to diminished oestrogen levels. Calcium and vitamin D-rich diets are essential for maintaining bone density. However, the nutrient-deficient nature of a diet high in UPFs may poses a risk, particularly for those with dietary restrictions such as vegans.

Mood Swings, Hot Flushes, and Heart Health

Fluctuating hormones can cause mood instability and hot flushes, while the risk of heart disease escalates post-menopause. Nutrient-dense foods, including phytoestrogens found in whole foods, may help stabilise mood and mitigate hot flushes. Conversely, the fibre-deficient UPF diet may aggravates heart disease risk, underscoring the need for a diet rich in fruits, vegetables, and whole grains.

Beyond Physical Health: The Mental Toll of UPF

The mental health implications of UPF consumption cannot be overstated. The addictive nature of these foods, combined with their impact on obesity and body image, contributes to a cycle of depression and anxiety. Moreover, the adverse effects on gut health and blood sugar fluctuations further complicate mental well-being, making a compelling case for dietary vigilance.

Is It Too Late to Make a Change?

Contrary to defeatist beliefs, it’s never too late to adopt healthier eating habits. Research indicates that even modest dietary adjustments, such as reducing UPF intake, can significantly lower the risk of chronic conditions like dementia. This underscores the potential of positive dietary changes to enhance health outcomes at any age.

Embarking on a Journey to Better Health

Transitioning away from UPF may seem daunting, but with strategic planning and gradual changes, it’s entirely achievable. Starting with an honest assessment of your current diet, identifying UPF-heavy meals, and slowly substituting them with homemade, nutrient-rich alternatives can pave the way. Engaging family in cooking, smart shopping for fresh ingredients, and embracing the joy of creating meals from scratch can transform this challenge into a rewarding journey towards wellness.

As we delve into the nuances of how UPF impacts menopausal health, it becomes clear that informed dietary choices play a pivotal role in navigating this life stage with grace. By embracing a diet of whole, minimally processed foods, women can significantly enhance their quality of life during menopause and beyond.

Food for good brain health

31Mar31st March 2023 By Rob Hobson

Eating a healthy diet is essential for your mental and physical health. Here are some ways you can support your brain through diet:

Increase your intake of foods rich in B vitamins

This complex of eight Vitamin B plays a significant role in the functioning of the brain and nervous system. A deficiency could affect memory function, cognitive impairment and dementia. One review found eating higher amounts of unsaturated fatty acids, antioxidants, and B vitamins (especially B12) decreased the risk of dementia¹.

B12 can be found in dairy products, eggs, meat and fish. B6 is available in meat; fish; vegetables such as bell peppers, spinach and baked potatoes; and beans and legumes such as chickpeas and lentils.

Increase your intake of foods rich in vitamin E

Eating more nuts and seeds is a quick way to get vitamin E into your diet. A study published in the American Journal of Epidemiology explored found that decreasing levels of vitamin E were linked to poor memory².

Both nuts and seeds are rich in vitamin E which help to protect cells in the body from oxidative stress caused by free radicals. A study in the Journal of Nutrition and Healthy Ageing found that people who ate more nuts had better brain functioning in older age³.

Eat two servings of oily fish weekly

Fatty acids such as omega 3s support brain health. One study found taking omega-3 supplements had significant benefits to memory function in healthy 50 to 75-year-olds, compared to a placebo group⁴.

Rich sources of omega 3 include oily fish such as salmon, sardines, mackerel and trout. If you’re not a big fan of fish, it can also be found in flaxseed and walnuts.

Feast on fermented foods

Your brain and gut are closely connected. Research has shown that gut bacteria may affect your brain function. One study found brain function changed among healthy women who consumed probiotics in yoghurt⁵.

Fermented foods such as yoghurt, miso and sauerkraut contain beneficial bacteria. A supplement containing bifidobacterium and lactobacillus strains can help restore the natural balance of bacteria in the gut.

Keep well hydrated through the day

If you’re dehydrated, you may struggle to concentrate or think clearly. In one study, researchers found that people who quenched their thirst with a glass of water before conducting mental tasks had reaction times 14 per cent faster than those who didn’t⁶.

Keep your vitamin D levels topped up

Vitamin D is produced in the skin on exposure to sunlight and is vital for healthy bones, teeth, and muscles. Recent research suggests low levels of vitamin D may be associated with dementia. A study published by JAMA Neurology found low vitamin D levels were associated with an accelerated decline in cognitive function⁷.

Vitamin D is not found in many foods other than egg yolks, oily fish (salmon, mackerel, herring and sardines), fortified dairy products other foods, and liver.

Sunshine, not food, is the primary source, and supplements can provide a top-up in autumn and winter.

Keep an eye on your alcohol intake

Alcohol alters your brain chemistry and can affect your thoughts and feelings.

Protecting your brain health is essential for maintaining overall wellbeing. Making the right dietary choices can help you to do this and keep you brain in good working order.

References

The health benefits of walnuts

27Mar27th March 2023 By Rob Hobson

New research has shown how the link between walnut consumption and heart health may be linked via the gut.

The study showed that:

Since walnuts have heart health benefits, researchers conducted a study to analyse their impact on the gut microbiome.
The researchers were curious whether the heart benefits derived from walnuts may start in the gut.
The researchers assigned diets to three groups, including one that ate whole walnuts, and then tested biological samples from each participant.
The findings showed people who consumed a diet with walnuts had higher levels of the amino acid L-homoarginine in their guts.
Since people with lower levels of homoarginine are at a higher risk for cardiovascular disease, this finding showed that it might be possible to improve heart health by making dietary changes that affect the gut.

What are the health benefits of walnuts?

Walnuts are a type of tree nut that have been enjoyed for their taste and nutritional benefits for thousands of years. They are a rich source of protein, healthy fats, fibre, vitamins, and minerals, making them an excellent addition to any healthy diet.

May Improve Heart Health

Walnuts contain a high amount of omega-3 fatty acids, which have been shown to improve heart health by reducing inflammation and decreasing the risk of heart disease.

Studies have also found that consuming walnuts may help to lower LDL (harmful) cholesterol levels and improve overall cholesterol levels.

May help with Weight Management

Despite being a high-fat food, walnuts help with weight management. This is because they are high in fibre and protein, which can help keep you feeling full and satisfied for extended periods. In addition, walnuts have a low glycaemic index, meaning they are less likely to cause blood sugar spikes and crashes, which can lead to overeating.

May Improve Brain Function

Walnuts are a good source of antioxidants, which can help to protect the brain from damage caused by free radicals.

Additionally, the omega-3 fatty acids in walnuts have been shown to improve cognitive function and memory in older adults.

May Help to Prevent Cancer

Studies have found that consuming walnuts may help to reduce the risk of certain types of cancer,

including breast and prostate cancer. This is thought to be due to the high levels of antioxidants and polyphenols found in walnuts, which have been shown to have anti-cancer properties.

May Improve Gut Health

Walnuts are high in fibre, which can help to promote healthy digestion and improve gut health.

Additionally, walnuts contain prebiotic compounds, which can help to feed the beneficial bacteria in your gut, leading to improved gut health and a more robust immune system.

Walnuts are a delicious and nutritious addition to any diet, so next time you’re looking for a healthy snack, reach for a handful!

Five tips to help you train while fasting

23Mar23rd March 2023 By Rob Hobson

Training while fasting can be a great way to challenge your body and improve your overall fitness level. However, it’s essential to do it safely and effectively. Here are some tips for training while fasting:

Pick right time to train: It’s best to exercise during the window of time when you’re able to eat. This typically means training in the morning before your first meal of the day or in the evening after your last meal. Training during a prolonged fast or when you’re feeling weak or dizzy is not recommended.
Start slowly: If you’re new to training while fasting, start with a lower-intensity workout and gradually increase the intensity over time. This will help your body adjust to the new demands and prevent injury.
Keep well hydrated: It’s essential to stay hydrated while fasting, especially during workouts. Drink plenty of water before, during, and after your workout to stay hydrated.
Listen to your body: Pay attention to how your body feels during the workout. If you feel dizzy, lightheaded, or weak, stop immediately and break your fast.
Refuel the right way: Refuel your body with nutrient-rich foods after your workout to help your muscles recover and replenish muscle gylcogen to fuel your next workout. This can include protein-rich foods such as eggs, fish, and chicken combined with carbohydrates and healthy fats.

Putting these tips into action can help you train effectively and safely while fasting.

For advice about training during Ramadan click here

The Benefits of Eating Whole Foods

21Mar21st March 2023 By Rob Hobson

When it comes to maintaining good health and managing your weight, what you eat matters. While there are many different types of diets and nutritional approaches out there, one key principle that most experts agree on is the importance of eating whole foods.

What are whole foods?

Essentially, these are foods that are minimally processed or refined, and that are as close to their natural state as possible. This can include things like fresh fruits and vegetables, whole grains, nuts and seeds, lean proteins, and healthy fats.

So why are whole foods so important? Here are just a few reasons:

They’re nutrient-dense. Whole foods tend to be rich in vitamins, minerals, and other beneficial nutrients. When you eat a variety of whole foods, you’re more likely to get all the nutrients your body needs to function properly.

They’re high in fibre. Whole foods are often rich in fibre, which can help keep you feeling full and satisfied, as well as supporting digestive health.

They’re low in added sugars and unhealthy fats. Many processed foods are high in added sugars, unhealthy fats, and other additives that can contribute to inflammation and chronic disease. Whole foods, on the other hand, tend to be naturally low in these ingredients.

They support a healthy weight. Eating a diet rich in whole foods can help you maintain a healthy weight or even lose weight, as these foods tend to be more filling and lower in calories than processed foods.

They taste great! Finally, one of the best things about eating whole foods is that they can be incredibly delicious. When you focus on fresh, whole ingredients, you can create meals that are both satisfying and nourishing.

So how can you start incorporating more whole foods into your diet? Here are a few tips:

Shop the perimeter of the supermarket, where you’ll find fresh produce, meats, and dairy.
Choose whole grains like brown rice, quinoa, and whole wheat bread instead of refined grains.
Opt for snacks like fresh fruit, nuts, or veggies with hummus instead of processed snacks like crisps, biscuits and chocolate.
Experiment with new recipes that focus on fresh, whole ingredients.

Remember, eating a healthy diet doesn’t have to be complicated or restrictive. By focusing on whole foods, you can nourish your body and enjoy delicious meals at the same time.

Spicy Cajun salmon with mango, sweetcorn and avocado salsa

02Sep2nd September 2022 By Rob Hobson

Spicy Cajun salmon with mango, sweetcorn and avocado salsa

Serves 6

Ingredients

2 tbsp smoked paprika

2 tsp dried oregano

¼ tsp cayenne pepper (add more if you want it hotter)

1 tbsp soft brown sugar

1 lime, zested and juiced

1 garlic clove, crushed

2 tbsp light olive oil

3 sweet peppers (different colours), deseeded and cut into chunks

2 red onions, peeled and cut into wedges

2 x 400g cans black beans, drained and rinsed

800g side of salmon, boned and scaled

Salt

Pepper

Salsa

2 large ripe avocados

1 small mango

½ small can sweetcorn

½ red chilli (add more if you want it hotter)

1 large handful of coriander, chopped

Method

Pre-heat the oven to 200C/180C fan/gas 6.
Add the paprika, oregano, cayenne, sugar, lime zest, garlic and oil to a bowl then combine and season with salt and pepper.
Place the peppers, onions and beans in a largeroasting tin then add half the spice paste and roast in the oven for 25 mins.
Once cooked remove the vegetables and beans and give them a good mix. Place the salmon on top of the mixture skin side down skin-side down, then brush over the remaining spice paste. Bake for a further 25 mins, until the salmon is cooked through.
While the salmon is cooking prepare the salsa. Peel and de-stone the avocado and mango then chop into small chunks and place in a small bowl. Add the sweetcorn, chilli, coriander and lime juice. Season with a pinch of salt.
Serve the salmon, vegetables and beans with the salsa.

Full nutrition analysis

Crunchy radish, tomato and watermelon salad

25Aug25th August 2022 By Rob Hobson

Crunchy radish, tomato and watermelon salad
Serves 8

This salad can be served as a side dish with grilled meats or fish. You can double the portion size and add black beans or tofu for a plant-based alternative. This salad is a source of nutrients including potassium which is helps to maintain healthy blood pressure and vitamin C which is a powerful antioxidant. The red fruits in this recipe contain a rich source of lycopene which is an antioxidant compound associated with prostate health in men.

Ingredients

350g cherry tomatoes, halved
2 red onions, finely chopped
1 cucumber, peeled, deseeded and diced
200g red radish, quartered
300g watermelon, cut into small cubes
2 tbsp toasted pumpkin seeds

Dressing

3 tbsp light olive oil
1 tsp mustard seeds
1 tsp Dijon mustard
2 limes, juiced
2 tsp white sugar
½ red chilli, deseeded and finely chopped
Small handful mint leaves, shredded

Method

1. Prepare the salad by adding all the ingredients to a large mixing bowl and combining well.
2. Now set a small saucepan over a medium heat and add the oil. Once hot add the mustard seeds and fry until they start to pop. Tip the seeds into a bowl and leave to cool. Add the remaining dressing ingredients to the bowl with the mustard oil and whisk together.
3. Pour the dressing over the salad then season with salt and pepper. Combine well then leave to sit at room temperature for 15 minutes before serving.

Full nutrition analysis

Calories on menus??

12May14th May 2022 By Rob Hobson

Calories on menus

Firstly, this is just my opinion on the whole debate around whether calories on menus are a good thing or not. I understand there are so many different angles here, so please feel free to agree or disagree with what I say.

I have been working with many food chains, helping them provide calories on the menus. The new legislation stipulates that all food outlets with more than 250 staff members clearly show the calories of their offering on the menu and website.

To be honest, this type of initiative is not new. I started working in public health 16 years ago, and over the years, there have been many similar initiatives. I have worked with food chains, catering companies, local authorities, schools, nurseries, care homes, and hospitals to help them nutritionally analyse their food. In light of this, many food chains have been providing nutritional information about their food for some time now. Hence, I don’t know what all the fuss is about!

What does the science say?

Several significant meta analysis and systematic review studies have investigated the impact of calorie labelling on food choice. Other studies have also looked at the effect these initiatives have had on food outlets creating healthier food options.

The outcome of these studies has been mixed. Two such studies found little evidence to support a significant impact on the number of calories ordered by customers (1,2). However, other findings of the studies and interpretation by the authors offered a positive slant on calorie labelling (3,4,5).

Long et al (2015) concluded that while calorie labelling may not support a significant impact on calories ordered, “it is a relatively low-cost education strategy that may lead customers to purchase slightly fewer calories.” (1)

Sinclair et al (2014) found a sex difference. Their study found that women used the information provided to select and consume fewer calories (2).

A large study published in Public Health Nutrition had more positive outcomes. This review of 15 studies found that nine showed statistically significant reductions in energy consumed, ordered, and selected as opposed to three that reported no effect. This study showed an overall reduction of 100 calories consumed, which in a real-world setting decreased to a mean of 78 calories (3). Like many studies of this nature, the obvious thing to state here is that this calorie deficit is small, but it’s a start, right?

Further to this, a Cochrane review published in 2018 found that calorie labelling on menus may reduce the energy purchased in restaurants. However, it was highlighted that the evidence was low-quality (4).

All these studies represent the effects on food choice by the customer. Still, calories on menus should really be seen as a two-way street; if there is nothing healthy to eat on the menu, then how can people even make a healthy food choice in the first place?

Controversially, I dare say that food outlets and manufacturers can always ride the wave when these initiatives come into place. Still, they have a responsibility to react by looking at the food they offer to make it healthier. Many I have worked with have done so.

You can’t rely on people making healthy food choices, so isn’t it evident that you need to get food outlets to look at the food on offer to make a real difference. This should be viewed as a responsibility of food outlets to go the extra mile to commit to consumer health. In these current times, championing this is a real positive in terms of PR, and I wish more would make more of this opportunity with a quid pro quo of being able to shout about it.

Positively a study published on JAMA Network Open found that amongst large chain restaurants included in the paper, implementing calories on menus was associated with introducing lower-calorie items (5).

While restaurants may be concerned about taste, I argue that there are many ways to reduce the calories of the food offered without altering the taste. I have worked with many restaurants to achieve this in the most straightforward ways by making small changes to the recipes; the same way I would approach weight loss with a client. Using a little less oil, reducing the sugar, switching to low-fat dairy, and other such changes can significantly impact the overall calories while not impacting flavour or taste.

How has the news been represented in the media?

There have been plenty of articles in the news full of cynicism from food chains and customers alike, which I find really irritating. I think transparency is a good thing, and having the calories on menus allows someone to make a healthy food choice. If you choose to ignore them, that’s cool; you do you. If it helps even a small percentage of people manage their weight, that’s a good thing.

What would you suggest if you don’t think it is a good idea?

Criticism is easy when looking from the outside in, but something needs to be done when faced with a nation where 63% of adults are overweight or obese. This is not just about improving an individual’s health but also helping to reduce the costs and strain it has on our health services.

Some argue that showing calories on menus may be bad for those with eating disorders, and I agree with this. However, this represents a small percentage of the population, and I am not sure this is a reason to abandon the initiative.

Others feel it will make their dining experience less enjoyable as they question their food choices but is this not the whole reason behind the initiative? Is this really going to ruin your night out?

Is eating out a treat these days?

I have historically advised clients to enjoy meals out and view them as a treat, but this was when eating out was limited to a few times a month. These days it’s tricky to give this advice as so many of us eat out more regularly every week. Then, of course, there is Deliveroo and other such delivery services bringing restaurant food to your home, which is the same as eating out.

How does this legislation impact food outlets?

There is an issue of cost to food outlets. These costs can include employing a nutritionist to do the analysis of their products or buying software and paying for someone’s time to do the job.

The process can also open a can of worms for some food outlets. Some of the food on offer may be very high in calories, which can even be the case for their healthier options. Re-developing recipes take time and collaboration with a nutritionist meaning billable hours.

Changing a recipe may also make it less tasty, possibly influencing a customer’s decision to eat at your restaurant. More importantly, chefs may limit their creativity in the kitchen, where flavour always comes first. I personally see this as an exciting challenge for chefs, and many I have worked with are passionate about health and have embraced the idea of creating healthier dishes.

Why is the legislation not for all food outlets?

While I am sure there is a good reason why the Government has decided to limit the campaign to food outlets with more than 250 staff, it still doesn’t make sense. Apologies, as I haven’t really looked into this. What if you buy your lunch at the local cafe every day?

Is focusing on calories alone helpful?

While calories are a good benchmark for people to understand how much they are eating, they shouldn’t lose sight of the basic principles of healthy eating. Calories represent the energy in food, but diet quality is just if not more important. Focusing on calories alone will not ensure a balanced diet if you pick and choose less healthy options within your desired calorie quota.

How do I feel about the legislation?

To be honest, you can’t do right for doing wrong when it comes to public health. I don’t think the Government should be criticised for this latest attempt to tackle obesity, and any initiative to do so is a good thing, so we shouldn’t lose sight of that. How people engage with this initiative is also dependent on other ways in which diet and health are promoted within public health. This strategy of putting calories on menus should be viewed as supplementary to other advice to cut down on salt, reduce sugar and eat 5-a-day.

How does the media influence food choice?

There is so much ”noise” around nutrition, and if you take a step back, you will see that most of it is about offering quick fix ways to improve your health, including losing weight. When you dig deeper, this is often about selling books and health products. I have no issue with the food and wellness industry, and I have written books and worked with many businesses within it, but while some offer something helpful others offer a pipe dream based on very little science.

What’sWhat’s the bottom line, in my opinion?

The bottom line here is that there is no quick fix to improve your health and lose weight. Achieving your health goals and losing weight takes time and how long this takes depends on your starting point and the goal you want to achieve. This means commitment but sticking to a plan of action is one of the most demanding challenges.

So, are calories on menus a good thing? Yes, in my opinion, definitely, but it should be viewed as one of many tools designed to help people achieve their health and weight loss goals rather than being viewed as a stand-alone thing.

Improving health and promoting weight loss is ultimately about behaviour change, which is down to the individual. You can show someone that the food they are choosing to eat may not be good for them, but they are unlikely to make that choice until they are ready to change their behaviour. As I said earlier, I think food outlets should make some effort to improve the nutritional quality of their food, and to be fair, many I have worked with are really open to this and have either done or plan to do so.

References

Everything athletes need to know about protein

10Mar10th March 2022 By Rob Hobson

What is protein?

Protein is one of the three macronutrients alongside carbohydrates and fats. These are required in larger amounts for the body to function properly and they provide a source of energy. While protein can provide energy its main function is for the growth and repair of muscle, bone, skin, enzymes, hormones and other components critical to bodily functions.

Proteins are made up of smaller molecules called amino acids. There are 20 different amino acids which link together in different combinations to form complex structures. Nine of these amino acids can’t be made in the body and must be gleaned from the diet which is why they are referred to as being ‘essential’.

How much protein does a healthy adult need?

UK dietary guidelines (based on a sedentary population) recommend 56g of protein for men and 45g for women daily. These guidelines are based on a dietary intake of 0.75g protein per kg of body weight¹.

How much protein do we get in our diet?

The National Diet and Nutrition Survey (2020) has shown that protein intake in healthy adults is well above the recommendations as men consume 85g and women 68g daily². Some people may need more protein in their diets, such as pregnant women, those recovering from illness or injury, and athletes engaged in endurance or strength-based sports.

What are the best sources of protein in the diet?

The topic of protein in the diet is just as much about quality as it is quantity. The quality of a protein is gauged on its essential amino acid content and you could also factor in how it appears in a food; for example, a lean steak would be considered healthier that a meat pie or sausage.

Foods such as meat, poultry, fish, dairy, eggs, and whole sources of soy (tofu, edamame beans, tempeh) contain all nine essential amino acids.

Plant-based sources such as beans, pulses, lentils, nuts, and seeds contain some but not all the essential amino acids. People following a plant-based diet should endeavour to consume a variety of different foods rich in protein across the day.

How does an athletes protein requirement differ?

Despite the importance of nutrition many athletes still seem to be confused about what to eat. Commonly, athletes consume above and beyond the amount of protein required to support their needs. This high intake of protein comes at the expense of carbohydrates which in the case of endurance athletes or team sports players may hamper performance.

Understanding protein requirements in athletes is often about establishing a better macronutrient split in favour of carbs rather than dealing with insufficiency.

Recommendations for protein intake amongst athletes vary depending on the type of sport. They are given as grams per kg of body weight per day^3,4.

Regular physical activity 1.0-1.2 g
Endurance athletes 1.2-1.4g
Team sports (rugby, football) 1.2-1.4g
Strength/power athletes (weightlifting, wrestling) 1.2-2.0g

Timing is key for muscle protein synthesis

Timing is crucial and consuming protein shortly after exercise is beneficial for muscle protein synthesis (MPS). Consuming protein after training is also facilitates the skeletal muscle adaptive response to each session resulting in more effective muscle reconditioning.

Muscle protein gains in response to resistance exercise are influenced by the training load and the amount, type, and timing of protein during the following 24-48 hours. The anabolic muscle response (growth and building) peaks after consuming 20-25g of protein. Excess of this doesn’t appear to have any more significant effect. This means consuming around 25g of protein post-training and at regular intervals (every few hours) across the day is a more beneficial strategy than higher doses less often.

The type of protein is also important

The amino acid leucine increases the rate of protein synthesis. A post-training meal should be in the form of a rapidly digested protein with a high leucine content such as whey, skimmed milk, and eggs. Whey protein seems to be the most effective at increasing MPS due to its rapid digestion and absorption and its composition of amino acids. Other proteins consumed over the day should be lean and high-quality, containing all the essential amino acids, predominantly animal sources. These can also be supplemented with soy, beans, cheese, and nuts.

Consuming 40g of casein protein before bed has been shown to increase overnight MPS and metabolic rate as it is broken down and releases its amino acids more slowly⁵.

What is the role of protein in building muscle?

After consuming protein, enzymes in the stomach and small intestine break them down into chains of amino acids called peptides. Training causes microtears which trigger an immune response involving stem cells and growth hormone that use the amino acids to repair the damage. These amino acids are sent to damaged muscle cells to stimulate myofibrils’ growth, which are the filaments that make up muscles. These myofibrils fuse with damaged areas of muscle fibres which is a process that helps to make them bigger and stronger.

Do athletes need protein shakes?

You can get all the protein you need from the diet, but sometimes it may be more convenient to consume a protein shake. These shakes are most useful after a training session as they take very little preparation and can be consumed on the go. Shakes also guarantee the correct quantity and quality of protein, comprising all the essential amino acids, including leucine.

Athletes with a high requirement for protein or those following a vegan diet may choose to consume more than one of these shakes a day to ensure their intake. Shakes containing less that 20g of protein are better taken alongside a source of carbohydrate as the release of insulin can help with its uptake. You can do this by blending honey and fruit such as bananas or berries.

Is there a danger of consuming too much protein?

There is no benefit to consuming more protein than is required. It has been claimed that consuming more than 3g/kg/day of protein has adverse side effects, including kidney damage, increased blood lipoproteins (substances made of protein and fat that carry cholesterol around the body), and dehydration.

Consuming up to 2g/kg/day is not harmful. Still, this level of protein intake may come at the expense of carbohydrate and fat when trying to keep energy intake constant which is a crucial consideration for endurance athletes. Athletes consuming a high amount of protein in their diet need to ensure an adequate intake of fluids to avoid dehydration.

References

Useful resources

Joint Position Statement on Nutrition and Athletic Performance – American College of Sports Medicine, Academy of Nutrition and Dietetics and Dietitians of Canada