By David Wiener, Training and Nutrition Specialist at Leading Fitness App Freeletics (www.freeletics.com)
Protein has never been more popular, and rightly so, as it offers multiple health benefits to all, and not just those who exercise regularly. The protein market is booming, and the rise of protein-packed products seems unstoppable.
The benefits of a protein packed diet are well-documented, but there is still some confusion around this vital nutrient and how much you should consume, as well as the best sources. To help you get started, David Wiener, Training and Nutrition specialist at Freeletics (www.freeletics.com), the leading fitness and nutrition app, shares his four basic rules for protein consumption:
1. The amount you need is dependant on your weight
The recommended daily protein intake is dependent on the individual, taking into account your weight, height, gender, and level of physical activity. There is a simple formula used to calculate how much protein you should be eating each day, and generally this is 0.8 grams of protein per kilo of bodyweight.
If you’re using a protein packed diet for weight loss, or muscle gain, this may vary, but as a rough guideline, this formula will tell you the minimum amount you should be eating to ensure you’re not deficient.
2. Not all proteins are equal
Where many people go wrong with protein is that they assume all sources are the same, when in actual fact there are so many different types, varying drastically in their quality and content of amino acids. For example, the most commonly known sources of protein are found in meat and fish. Meat offers a brilliant quality source of protein because it provides all nine essential amino acids, however many meats are also high in saturated fat, so it is a case of choosing the leanest options. Fish on the other hand is high in protein and low in saturated fat but especially high is Omega oils. You can also get good quality sources of protein from a plant based diet, lentils, quinoa and hemp seeds are all high in protein and suitable for those who do not eat meat, or fish.
3. Protein should be included in every meal
Whether its breakfast, lunch or dinner, your protein intake should be split up over the entire day and there should be an element of protein included in each meal. And that’s not just to help you reach your daily needs. Protein also helps stabilise your energy, makes you feel fuller for longer and boosts your metabolism. That’s why the more meals you eat that are high in protein, the less likely you are to be hit with constant cravings.
4. There can be too much of a good thing
Too much of a good thing can seem like a cliché, but all things must be consumed in balance. Protein is one of three macronutrients within the daily diet, all vitality important for health and wellbeing. This means that people who exclusively eat protein may be at risk of developing either acute or chronic health symptoms if they do not eat other food groups as part of their diet. For example, a lack of carbohydrates can lead to fatigue, light-headedness and low blood sugar.
The Freeletics Bodyweight, Running, Gym and Nutrition apps can be downloaded for free in the App Store and Google Play Store. For more information about Freeletics, visit www.freeletics.com.
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