Let's talk protein

Understanding protein and why we need it is not easy and there's so much information and misinformation out there that it's no wonder we're confused.

I asked my friend and trusted advisor, Susan Birch - The Health Detective and creator of A Healthy New Zealand, a movement aimed at improving the health of all New Zealanders, to give us the low down on protein and help make it more digestible.

In a nutshell, what is protein?

SB: Protein is the vehicle that carries the nine essential amino acids (the ones we can’t make) into our body. Amino acids form the building blocks of what makes us; it is the basis of everything, from our DNA, blood, hormones, skeleton and muscles. Without the 9 essential amino acids we would die.

In nature, protein comes packaged in food with either fat (animal proteins) or carbohydrates (plant proteins). Nuts and seeds are the exception, they contain carbs, fat and protein.

Why is protein so important for us, in particular, women?

SB: Most women want good body composition. This means low body fat and nicely toned muscles. Protein is the key to good body composition. We are always talking about having too much fat, but often the problem is not having enough muscle. Muscle is called the organ of longevity because of its role in healthy ageing. Only protein can build and maintain muscle.

Protein is super important for other things as well. It is the bedrock - the foundation that our body is built from. All our hormones are made from amino acids; our sex hormones, neurotransmitters, gut lining, thyroid, adrenals and digestive hormones all require protein for structure and function.

How often should we be including sources of protein with our meals

SB: Protein should be the focus of every meal we eat – whether we do the traditional 3 times a day, or some kind of time restricted eating or intermittent fasting. The older we get the more protein we need. Once we are over 30-35 years, protein becomes the most important macronutrient.

Is there such a thing as too much protein?

SB: It is really difficult to eat too much protein. It is very satiating. Once you have had enough it’s pretty hard to keep chowing it down. Most people are just not getting enough and they often blame health issues on ageing, rather than a lifetime of not getting enough good quality protein. There are many myths about protein causing cancer, kidney disease, gout and osteoporosis - that really scare people. None of these are true.

What about protein treats? How do they fit into daily life?

SB: I think treats are always important in life; so the quality of your treat is really important. The biggest problem with most treats is they are high in the pro-inflammatory vegetable oils as well as sugars and grains. Finding treats that are made from high quality products, without vegetable oils and that have a decent amount of protein is important. The best time to eat them is after you have completed your muscle building exercises. This is the time when your muscles are primed for the influx of protein and nutrients and you deserve to reward yourself.

My personal thoughts...

I know from my own experience that including more protein in my daily diet keeps me from going nuts in the pantry mid-afternoon when I'm craving something sweet. I used to be like the devil looking for anything that was going to satisfy my lowering blood sugar levels and give me a boost. Instead, all I got was a crabby attitude and I'd crash and burn and feel sluggish for the rest of the day.

It's one of the main reasons why we created our Peanut + Chocolate Protein Drops.  Not only are they made without gluten and dairy and are low-sugar, they have added plant protein to boost their protein content. It's the perfect way to satisfy those mid-afternoon cravings without causing the crash and burn that high sugar/carb snacks often give you.

Keep them in the car for a great after-school kid snack, for travelling, for a treat post-workout or just because you need something in your daily arsenal that's not going to send you over the edge! 

And...if you want to find out more about protein and how to optimise your health  then be sure to check out Sue's blog The Health Detective.