Maureen Gale UGI Specialist Dietitian 15124 Protein What is protein Why we need it What factors cause muscle loss How much protein do you need Where can you get protein from ID: 1041832
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1. Planets Support Group Nutrition PresentationMaureen Gale UGI Specialist Dietitian15/1/24
2. ProteinWhat is protein?Why we need it?What factors cause muscle lossHow much protein do you need?Where can you get protein from?Protein Powders/DrinksWhey and Casein Protein
3. Protein – What is it?Protein is a macronutrientMade up of chains of amino acidsWhich are building blocks of protein. Protein from foods or drinksBroken down to amino acid by enzymes in your digestive systemAmino acids are transported to the liver which sends them to your musclesMuscles use the amino acids to synthesise new protein – for the structure and function of your muscle fibresLarge variety of roles in our organs brain, heart and liver, the antibodies in our immune system and the haemoglobin that carries oxygen in our blood.
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7. Factors Which Can Cause Muscle LossAgeingAge-associated muscle massThe main cause is ageing as the motor neurones in the body gradually die and no longer communicate to the brain. This causes muscle fibres to then deteriorate. This process can then be accelerated by factors like poor diet or inactivity.Hormone changesTestosterone - the central hormone involved in the development of muscle loss. Growth hormone deficiency leads to loss of muscle mass but not strength. Menopause in women is a period of immense hormonal transition that is linked to a loss in muscle mass and increase in fat mass.In men, there is a reduction in testosterone by 1% each year leading to reduced muscle mass.DiseasesRecent evidence suggests that chronic, low-grade inflammation also contributes to the loss of muscle mass, strength and functionality.InactivitySedentary behaviour can further accelerate age-related decline in muscle mass, leading to a decrease in metabolic rate.MalnutritionMalnutrition increases the risk of muscle loss by three or four times.
8. How Much Protein Do We Need?Protein recommendations are based on how much we need per kilogram (kg) of our bodyweight,Adults - 0.75g per kg of bodyweight. Current recommendations are 56g/day for men and 45g/day for women (based on bodyweights of 75kg for men and 60kg for women) Men are eating about 85g and women about 67g of protein a day. For older adults (>65 years) recommendations. to maintain and regain lean body mass require 1.0-1.2g protein/kg body weight, Higher amounts for active/exercising older adults (≥ 1.2 g/kg/day) Acute or chronic disease (1.2-1.5g/kg body weight/day).
9. Which Foods and Drinks Provide Protein?Many different foods and drinks provide protein. In the UK Government’s healthy eating model the Eatwell Guide, foods that provide protein are found in the food group called ‘Beans, pulses, eggs, fish, meat and other proteins’. Milk and dairy products, such as cheese and yoghurt, are also good sources of protein.There are good food sources of protein based on whether they are from animals or plants.
10. Animal SourceFood TypeProtein Content (g) per 100gMeatChicken breast (grilled, without skin)Pork chop (lean, grilled) Beef steak (lean, grilled) Lamb chop (lean, grilled) 32.031.631.029.2FishTuna (canned in brine) Salmon (grilled) Cod (baked)Mackerel (grilled) 24.924.623.920.3SeafoodCrab (canned in brine)Mussels (cooked)Prawns (cooked)18.117.715.4EggsChicken egg (whole, boiled)14.1DairyWhole milk Semi-skimmed milk Skimmed milk Cheddar cheese Reduced-fat cheddar Cottage cheese Plain Greek-style yogurt Plain low-fat yogurt3.43.53.525.427.99.45.74.8
11. Plant based Food typeProtein content (g)per 100gPulsesRed lentils (boiled)Chickpeas (canned)7.67.2BeansTofu (steamed)Kidney beans (canned)Baked beans 8.16.95.0GrainsWheat flour (brown)Rice (easy cook, boiled) Bread (brown) Bread (white) Pasta (dried cooked)Porridge oats12.210.97.97.94.83.0NutsAlmonds Walnuts Hazelnuts21.114.714.1
12. FoodPortion sizeProtein (g)CaloriesHow to measureLentils, beans and other pulses120g~10g ¹120-140kcalAbout 6 tablespoonsBaked beans200g10g162kcalHalf a standard 400g can2 vegetarian sausages80g11.9g114-154kcalReady portionedSoya mince100g19.4g100-103kcalUse pack size as a guideQuornTM mince100g13g92kcalUse pack size as a guide
13. Unsalted nuts and seeds20g~4.1g ²113-137kcalAbout the amount that fits in your palmPeanut butter20g4.6g121kcalAbout 1 tablespoonReduced fat houmous50g3.4g104kcalReady portioned
14. FoodPortion sizeProtein (g)CaloriesHow to measureChicken breast - grilled120g38.4g178 kcalAbout half the size of your hand2 eggs80g11.3g172kcalReady portioned3 fish fingers90g12.9g164kcalReady portioned
15. Salmon fillet - grilled100-140g29.5g239-335kcalAbout half the size of your handLean rump steak - grilled130g40.3g310 kcalAbout half the size of your hand2 meat sausages (standard size) - grilled90g13.1g265 kcalReady portioned
16. Canned tuna60g15.2g65 kcalHalf a medium can about 160g net weight)Prawns80g12.3g54kcalAbout 4 tablespoons2 slices of ham30g5.5g32 kcalReady portioned
17. Protein Powders/DrinksAdvantagesSome suitable for vegetarian, vegan, gluten free, halalCan be added to smoothies/soups,dessertsLow in sugar, if sensitive to dumping syndromeAids hydration Readily available in chemists, supermarkets, health storesSample packs availableDisadvantagesLow in calorie (powders only)Large volumeSome contain other allergens e.g. wheat, egg, nuts, peanuts, milkSome do not contain vitamins and mineralsCan be expensive
18. Protein Powder Examples
19. Complete Meal DrinksHuel 500ml bottle contains 400kcal and 22g protein26 vitamins and minerals Vegan protein powder – hemp, faba and pea proteinY Food500mls bottle contains 500kcal and 33g protein 26 vitamins and mineralsFrom Whey and Casein
20. Whey v’s Casein ProteinMajor proteins found in milk and dairy productsBoth protein can help muscle growthCasein can make you feel fuller for longer recommended as bedtime drink – watch for reflux!Mixes easier with milkWhey is absorbed faster usually taken after exerciseMixes easier with waterTypically more expensive than CaseinHigher content of leucine required for muscle protein synthesisBoth can cause bloating, diarrhoea and stomach pain – if sensitive to dairy
21. In SummaryMany factors can cause muscle lossEnsure you take adequate amounts of protein per meal/snack, the total per day is importantProtein requirements based on government recommendations depending on age/activity and disease stateExercise and eating protein helps muscle buildingProtein shakes/meals can contribute to overall daily protein intakeHuge variety – do your research first!
22. Good Luck!Any Questions?