SARAH DI LORENZO: As protein is having its moment, here’s how to make sure you’re getting enough

Protein is definitely having its moment now in the health space. Everyone I chat to seems to know all about protein and why it is so important.

I feel the sudden interest in protein now comes from the success people had in the very popular low carb / high protein diets for weight loss.

People soon became acutely aware that protein kept them full, reduced cravings and could get them to a goal weight.

Recently in the health space there is also a longevity trend happening which is so good for healthy ageing but the awareness of the need for more protein for muscle as a part of ageing has again made protein so popular.

Next time you are in the supermarket have a look at all the products now promoting added protein on their label such as soy milk, cereals, health bars and yoghurts.

So protein is fantastic for keeping us full and weight loss but what else does it do? Well protein plays a vital role in nearly every function of the human body.

Protein is responsible for building and repairing tissues, supporting immune function, producing enzymes and hormones, and preserving muscle mass. Think of hair, bone, skin, nails, they all need protein to grow.

But how do you know if you’re getting enough protein, and how much do you actually need is key.

Signs and symptoms you are not getting enough protein include feeling weak and tired all the time, brittle nails, hair loss, getting sick all the time as well after a gym workout or exercise you just don’t recover well, this is because you don’t have enough protein to recover.

Another sign is being hungry all the time or having cravings. I recommend my patients to a diet diary for a week, this is a great way also to understand how much protein you are really having.

On the other hand signs you are having too much protein can include constipation, gas, bloating, diarrhoea, dehydration, bad breath, kidney strain, weight gain and a nutrient imbalance.

It is important to find the right balance. In the past the recommendations were 0.8 grams per kg of your own body weight which we now know was not enough.

How much you need really does depend on age, health status, if you are trying to build more, pregnancy, breast feeding and levels of activity.

Recommendations now are 1.2 to 1.6 grams per kg of body weight for older adults. Individuals who are active should be consuming between 1.2 to 2.0 g per kg of body weight, pregnant women around 1.2g per kg of body weight and adults in general 1.0 to 1.2g per kg of body weight.

The best sources of protein are animal-based proteins such as chicken, turkey, fish, seafood, meat, eggs and dairy. They are best because they provide all nine essential amino acids your body can produce on its own.

Something else I feel I am always explaining to people is understanding the amount of protein in food. For example, 100 grams of chicken is 31 grams of protein, one egg is 7 grams of protein and 30 grams of nuts is 4 grams of protein.

This is where people can go very wrong but over consuming nuts for example or thinking that meat weight matches protein content. So education is key.

There are also plant based sources such as chickpeas, beans, lentils, tofu, tempeh, nuts, whole grains and seeds.

To the surprise of many vegetables such as broccoli, peas and spinach in smaller amounts but it still can all add up.

Getting enough protein is so important for everyone to support our overall health but also immunity, growth and development, recovery, maintaining a healthy weight, losing weight, feeling satiated and healthy ageing.

The key is to work out and understand your individual protein needs.