How much protein do I need?

“ Data suggest that higher-protein diets provide improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes. ” - Leidy et al. (2015)”

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"How much protein do I need? And what the most important thing to prioritise when it comes to protein?"

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Great question! Let's discuss.

Navigating the complex world of nutrition can often feel like a labyrinth. With a plethora of dietary advice out there, it's easy to get lost, especially when it comes to the pivotal role of protein. This crystal-clear guide is your compass—pointing you straight to what matters, without the fuss. Simplify your nutritional journey, starting now.

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Total Daily Protein: Focus 1

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When it comes to protein intake, the most crucial factor is ensuring you consume enough throughout the day. For optimal muscle growth, skin, hair, and nail health, fat loss and recovery, aim for at least 1.6 grams of protein per kilogram of body weight per day.

This amount can vary depending on your activity levels and specific health goals, but it serves as a solid baseline for most individuals.

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Spreading It Out: Protein Distribution - Focus 2

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While total daily protein intake is paramount, evenly distributing your protein intake throughout the day can further enhance muscle protein synthesis (MPS).
Aim to consume protein every 3-4 hours, spread across 4-6 meals, each containing about 25-35 grams of protein. See more meal guide examples here.

This approach is especially beneficial if you're looking to optimise muscle building and recovery.

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The Role of Leucine: Quality Protein - Focus 3

Why Do We Care About Leucine?

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Leucine, a key amino acid, plays a critical role in activating muscle protein synthesis (MPS), which is essential for muscle repair and growth. Consuming 2.5 to 3 grams of leucine per meal is ideal for maintaining optimal muscle health. This is particularly important for athletes, older adults, and individuals managing conditions like Polycystic Ovary Syndrome (PCOS).

PCOS and Protein Intake

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Muscle tissue is a major site for glucose uptake in response to insulin. Increasing and maintaining muscle mass can help absorb more glucose from the bloodstream, thereby lowering blood sugar levels and reducing symptoms associated with PCOS.

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High-Leucine Protein Sources

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To ensure you're getting enough leucine, focus on high-quality protein sources:

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Animal-Based Proteins

Plant-Based Proteins

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For those following a plant-based diet, combining different protein sources can help you achieve the necessary leucine intake:

Note: Typically, meals with 30 grams or more of protein will naturally provide at least 2 grams of leucine. So, there's no need to worry too much about meeting your leucine requirements. By simply spreading your total protein intake evenly throughout the day, you’ll ensure you get enough leucine without having to think about it too much!

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Timing Your Protein: The Anabolic Window - Focus 4

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The Anabolic Window

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The 'anabolic window' refers to the period immediately after exercise when your body is most efficient at repairing and building muscle tissue. Although recent research has challenged the strict timing of this window, it's still beneficial to consume 20-30 grams of rapidly absorbed protein within a few hours after a workout. This helps maximise muscle building and recovery.

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A Simple Tip

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If you are distributing your protein intake every 3-4 hours, you will naturally hit this window after exercise without having to think too much about it.

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Conclusion

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By focusing on these key aspects of protein intake, you can ensure that you're giving your body the best possible chance to grow stronger, recover faster, and stay healthier. Whether you're aiming to build muscle, manage a condition like PCOS, or simply maintain your overall health, these tips provide a solid foundation for a balanced and effective diet.

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Take Action Today

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Start tracking your protein intake and make a plan to incorporate high-quality protein sources into your meals. Remember, small changes can lead to significant improvements in your health and fitness over time. Embrace the power of protein and unlock your full potential!

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