I don't think I'm getting enough protein in my diet. What are some low-fat protein options I can eat and how much should I have?

The best sources of protein for the body are what I call ‘complete’ and ‘clean’ proteins. Think whey protein, lean chicken, red meat, fish and low fat dairy products. Eating enough protein at lunch or dinnertime is usually easy, but if you want a great body you’ll need to spread out your protein over the day. Most meals should contain some protein plus complex carbohydrates and a little healthy fat. Whey protein comes in handy if you need to supplement your diet. Having a smoothie at breakfast or mid-afternoon can be an easy way of getting first class protein into the body.

Why do we need protein?

The human body is made up of water, fat, protein and minerals. If we suck all the water out of the human body what’s left is mostly protein, in fact over 50% of the dry weight of our body is protein! Our hemoglobin, which carries oxygen in our blood, is protein, the structure of our genes and brain cells are totally protein. Enzymes control all of our bodily functions, and all enzymes are proteins. The body we have today is built almost entirely from what we have eaten over the past six months, if the protein we eat is poor quality then all the structures of your body, muscles, bones, teeth, skin, will be poor quality. Protein is used by the body daily for renewal of cells, so if we don’t eat enough quality protein, especially after exercise, our body has to make do with poor building materials, you we run the risk of losing precious muscle, which takes us further away from our goals — a toned and healthy body.

Protein aids the body and enables it to stay in a positive nitrogen state, it is in this state that it recovers and rejuvenates. When the body runs out of protein, our body begins to stress and releases cortisol into the system, which allows us to use our own protein supply (our lean tissue). When this occurs we decrease our lean structure, our metabolic rate decreases and with it our fat burning capabilities. This negative protein state is highly undesirable. A study published last year by researchers at the University of Washington School of Medicine found that the secret weight loss weapon of low-carb diets is protein, because it promotes satiety (the scientific term for fullness, which curbs overeating).

How much Protein do we need?

The answer is confusing, on one end of the scale we have the RDA (recommended daily allowance), unfortunately it is based on sedentary people, with no allowances made for losses of protein in sweat. At the other extreme we have the “amazing claims” made by supplement manufacturers selling their wares. At Real Nutrition our consultants will prescribe exactly the required amount you need in relation to your goals. Carbohydrate is the most important food group, but getting your protein right, at the correct time of day, will significantly promote fat loss, control appetite and stabilise blood sugar levels.