Protein Basics:

• Protein is one of the three macronutrients required by the body. The other 2 being carbohydrates and fats.
• On average a person needs about 0.8-1.1g of protein per kilo of body weight.
• However, protein needs increase with age because our body becomes less efficient at synthesizing, digesting and absorbing protein, therefore we need to eat more of it.
• Therefore, if we focus on optimal health, a woman in perimenopausal, menopause and post menopause who wants to stay active, strong and healthy needs around 1.2-2g of protein per kilo pf body weight.
  • If you weigh 70kg you need 84g-140g of protein per day. That’s not the weight of the food, it’s the protein component within the food.
  • As an example, 100g of chicken breast has approximately 20g of protein in it.
  • As a rough rule you require about the size and thickness of your palm per serve.
  • The more active you are the closer to a full hand size you need. If you are not active, then palm size is sufficient. You will need 4-8 serves per day where 4 serves is for less active women and up to 8 serves for more active women.
• Protein breaks down into 22 different amino acids. 9 of which are essential. That means our body cannot make them, so we need to consume them through our food.

• Food that contains all 22 amino acids are classified as ‘complete proteins source’ as they are ‘high biological value’.
  • The only food that contains all 22 comes from animal products or soy. However, 85% of the world’s soy is genetically modified, so not recommended due to other adverse effects on your health.

• Lean meats such as beef, pork, chicken, fish, seafood, eggs, and dairy products are great options.
• Other great sources of protein include vegetables such as:
  • Peas (20% per 100g)
  • Beans (20% per 100g)
  • Cashews (17.2% per 100g)
  • Almonds (17% per 100g)
  • Brazil nuts (12% per 100g)
  • Legumes (5% per 100g)
  • Coconut flesh (3.2% per 100g)
• Though your best option apart from animal products are seeds. The highest amount of protein can be found in:
  • Pine nuts (31% per 100g)
  • Pumpkin seeds (29% per 100g)
  • Sesame seeds (26.4% per 100g)
  • Sunflower seeds (24% per 100g)
• Best source of protein is food, not shakes, powders or protein bars though these are options if you are struggling to get enough protein in.
• All food that contains protein breaks down into various levels of each of the amino acids. So, one might be high in tyrosine but low in leucine for example. Therefore, you need to rotate your food to ensure you get a variety of food that will give you a variety of amino acids.

Benefits of Protein:

• Key component of neurotransmitters (the chemicals that help send signals throughout the nervous system. These include mood regulating neurotransmitters such as:
  • Serotonin – The hormone that helps us feel happy and calm.
  • Dopamine – The hormone that helps us feel good; it’s our reward and motivation hormone.
  • Oxytocin – the hormone involved in helping us feel good through social bonding and connection.
  • Melatonin – The hormone that tells our body it’s time to rest, sleep and recover.

• Inadequate protein can reduce production of these hormones leaving us feeling:
  • Moody
  • Anxious
  • Depressed
  • Disconnection; poor social connection
  • Unmotivated to do anything
  • Brain fog

• Great for fat loss. Fat loss is not just about aesthetics but primarily about reducing visceral fat, which is the dangerous fat that sits around the organs, increasing risk of metabolic syndrome. This is the category of illnesses that are associated with the metabolism such as cancers, heart disease and diabetes.
  • Builds lean muscle. Lean muscle requires more energy therefore breaks down more fat.
  • It triggers the leptin hormone which is our hormone that tells us we are full therefore it’s a great appetite suppressant.
  • Helps keep us feeling fuller for longer, therefore reduces overall calorie intake as prevents overeating.
  • Reduces your sugar cravings and late-night snacking as the body has enough energy (calories) in it.
  • It reduces the secretion of the Ghrelin hormone, which is the hormone that tells us we are hungry.
  • Burns more energy during digestion process, therefore increases your metabolism. (Thermogenesis)
  • Increases muscle mass and strength. The more muscle the more fat you burn.

• Amazing for bone health:
  • The more muscle you have the stronger your bones get.
  • Reduces risk of osteoporosis.

• Helps the body repair and recover:
  • Protein breaks down into amino acids, which are the building blocks for all cells, tissue and organs.

• Helps hormone production:
  • Together with omega 3 fats protein helps synthesise hormones, improving your overall health.

 Risk of insufficient protein in diet:

• Reduced muscle mass, leaving you feeling frail and reducing movement.
• Reduced bone density increasing risk of osteoporosis, which leads to brittle bones and fractures.
• Inability to repair damaged tissue, so your body won’t heal quickly or completely after an injury.
  • This can also lead to increased join pain and inflammation.
• Long term health issues involving organs and hormones due to damaged cells and tissues.

Risks:

• In a healthy person that does not have kidney disease, protein does not serve as any risk if consumed in higher quantities.

• Coach Terri