THE LOWDOWN ON PROTEIN
We hear about protein all the time but how much do you really know? Dietitian Susie Burrell breaks it down
Protein is a word that gets used a lot in the tness world, but it isn’t just for bodybuilders. Dietitian Susie Burrell says it’s a particularly important nutrient for women but many of us don’t get the optimum amount.
“Not only is it essential for muscle growth and repair and to keep the skin and hair healthy, but what we are coming to understand is how important it is to help prevent reductions in metabolic rate as women move into their 40s and 50s,” she says.
Here, Susie explains how we can all ensure we’re getting a proper protein x!
THE LOWDOWN ON PROTEIN
Protein is a key nutrient that is found in animal-based foods like dairy, meat, sh and eggs. Susie says you can also nd it in smaller quantities in nuts, seeds and legumes, but most women don’t get enough protein to meet their needs.
“e average female needs at least one gram of good-quality protein for every kilo of body weight,” she explains.
“We base this on your healthy weight, and the average female will require a minimum of 50-70 grams and up to 80-100 grams depending on your individual goals.”
Protein becomes particularly essential as we enter perimenopause. “Getting optimal amounts of protein will help to minimise muscle mass loss, support insulin and glucose regulation and regulate appetite,” Susie explains.
“Aiming for 20-30 grams of good-quality protein at each meal and snack is a good starting point if you are going through peri.”
HOW CAN I BOOST MY INTAKE?
“To reach your daily protein target, ideally, we need a 20-30 gram serve of protein at each meal and snack,” Susie explains. A good rule is to add at least one source of protein to each meal or snack. Susie says this could include lean meat, sh, chicken, eggs, protein, yoghurt or a scoop of protein powder.
“Protein powder is simply a concentrated source of milk-based protein and an option to get a concentrated amount of high-quality protein in a small amount of food,” she explains.
“A serve of protein powder is a convenient and easy way to
get 20 grams of protein in a single serve, and it can be enjoyed in a smoothie, shake or added to baking to help reach your daily protein targets.”
CAN I OVERDO IT?
For most of us, the biggest risk is not having enough protein. However, it’s also possible to have too much of a good thing, and any excess protein that our body can’t use for muscle will be used as energy or stored as fat.
“In the case of protein, it still is a source of calories, so you can have too much and more is not better,” Susie explains.
“It is recommended that adults do not consume more than two to three grams of protein per kilogram for any extended period of time, or 20-30 grams of protein at each meal throughout the day.”
WILL PROTEIN HELP ME LOSE WEIGHT?
If you’re cutting calories to lose weight, Susie says high-protein meals will help to keep you feeling satis ed and preserve muscle mass.
“You may nd that you are eating less than the recommended 1 gram per kilogram, especially if you are consuming very few calories,” she says.
“A low calorie and [low] protein intake will naturally lead to some muscle loss, and the more of this we can reduce with an adequate protein intake, the better it is for your metabolism long-term.”