PROTEIN

Proteins are vital to life and health. They are the main building blocks of the body and

a functional part of all cells. Proteins help your body to grow, repair and renew itself.

Muscles Protein helps build and repair muscles.

The body has limited stores of protein so needs protein daily to maintain muscle mass and provide the body with its daily needs.

BonesProtein is essential for healthy bones alongside calcium and vitamin D.

Hair, skin and nails Hair and nails are composed of a strong fibrous protein called keratin. Skin is also made up of protein.

Weight Management A healthy balanced calorie-controlled diet that contains protein, whole-grain carbohydrates, good fats, fruits & vegetables as well as being physically active will help you to reach and maintain a healthy weight.

Eating enough protein spread throughout the day will help maintain muscle. Muscle burns more calories than fat, so the more lean muscle you can maintain as you lose weight the better.

Protein helps you feel satisfied so can aid weight management if included in the right portions at meals and snacks as part of a healthy, balanced, calorie-controlled diet and active lifestyle.

Aging As we age we lose muscle. Sufficient protein and activity has been to shown to off-set age related loss of muscle mass and help to maintain muscle mass. To maintain muscle mass and strength as we age, the body needs high quality protein in the right amount spread through the day as part of a healthy, balanced diet as well as being physically active.

Aging means the body may not be as efficient at using protein, so rather than consuming a lot of protein at one time, protein consumption should be spread out evenly throughout the day.

Protein - are you getting enoughProtein is constantly being used, broken down and reformed by our bodies so we need to eat protein every day, spread throughout the day.

The Reference Intake for adults for protein is 50g per day. For the general sedentary population the recommendation is set at 0.8g-1.0g per kilogram body weight.

For example: - A woman weighing 63.5kg (10stone) should aim for 50.8-63.5g protein per day. - A man weighing 82.6kg (13 stone) should aim for 66.1-82.6g protein per day.

Activity increases the demand for protein but this depends on how much and what type of exercise you do. Providing energy (calorie) requirements are met, a healthy diet will provide enough protein to meet any increased requirements without the need for supplements.

Muscle is gained through a combination of resistance training and a diet that contains adequate energy and carbohydrate. According to The British Dietetic Association ‘If you only concentrate on a high protein intake without enough carbohydrate, then the protein will be used for energy instead of being used to build muscle! Additionally, too little carbohydrate will lead to low energy levels, which will make it very difficult for you to train and perform at your best.’

Where is protein found?Foods vary in the amount of protein they provide and can be split into animal and plant based sources. The main sources include meat, fish, eggs, milk and other dairy foods, pulses (beans and lentils), nuts, seeds, mycoprotein (Quorn), tofu and other soya products, wholegrains.

BreakfastA lot of people tend to either skip breakfast or get a small amount of protein at this meal. Your body needs refueling after sleep and this means a healthy breakfast with a sufficient amount of protein. Typically breakfast is the meal that contains the least protein. Often people think that it’s only a cooked breakfast that provides protein but a portion of wholegrain cereal with milk can provide a healthy portion of protein at breakfast.

• Aim to include protein

at each meal or snack

• Include protein at

breakfast

• Include a variety of

animal and plant based

sources of protein

• If you are a vegetarian

or vegan aim to

consume a mixture of

plant based protein

sources.

• A healthy, balanced

diet means sufficient

protein, wholegrain

carbohydrates,

good fats, plenty of

vegetables and fruit

• Stay hydrated

• Be physically

active daily

Tips:

Food

Boiled eggHandful nuts (23 almonds)Sugar-free muesli + 125ml semi skimmed milk

Protein (g)

76

9.5