Protein: Everything You Need To Know

Why is protein intake so important when weight training?
Protein, the predominant ingredient in numerous diets and supplements but why is this molecule so highly regarded when it comes to training & fat loss?

Protein is comprised of a long chain of amino acids, which have several extremely important functions within the body including cell structural integrity, chemical reactions, and the immune system. However, it’s specifically its role in Muscle Protein Synthesis (MPS) – the process where muscle mass is increased, that makes it so important when weight training.

During strenuous exercise, micro tears are created within the muscle fibres, leading to pain or tenderness peaking between 24-72 hours post exercise. This initiates the bodies healing response, allowing the repair of the muscle through protein synthesis. One of the components needed for this repair and growth is protein. If you don’t have enough protein within your diet, your body doesn’t have the necessary building blocks, and will take them from its own protein stores, your existing muscle mass. That’s why it’s so essential to have a high protein diet when weight training.

The national recommended daily amount of protein for an individual is 0.8g per kg of bodyweight. However, if you’re weight training, you will need significantly more than a sedentary individual and between 1.5g-2.2g per kg of bodyweight is often recommended*. There is no evidence to suggest that excessive amounts of protein are detrimental to kidney function in healthy individuals.

Why is protein so important for fat loss?
Protein isn’t just for the gym bro looking to get as big as possible. As previously mentioned it has a huge variety of roles within the body, and is often neglected by the general population.

So why is protein so important when trying to lose body fat?

1. Increases the number of calories you burn at rest. By helping you to maintain & increase muscle mass, it raises your basal metabolic rate, burning more calories at rest.
2. Burn more calories while digesting compared to other macronutrients. Often called the thermic effect of food, you utilise 20-30% of the calories on digesting protein.
3. Keeps you satiated for longer. Because it takes longer to breakdown and metabolise it keeps you feeling fuller than other macronutrients, meaning you consume less calories throughout the day.

 
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Sources
[Fundamentals of anatomy and physiology – Donald Rizzo]
[Practical programming for strength training – Mark Rippetoe & Andy Baker]