Protein setup for active people has a lot to do with perfecting quantities and timing. Making sure carbohydrates have a simpler absorption. Maximising post-activity recovery and stabilising energy levels after glycaemic drops. Will prioritise very digestible protein around major activities and slower digestive proteins far from active parts of the day.
17 years around countries and seeing practical applications from sedentary people to top world athletes, talking about 1g per pound of body weight, it's extremely oversimplified. Standardising protein levels among top world athletes and casual active people or gym people is pretty imprecise. This article is specifically for active people practising resistance sports.
Valid for gym enthusiasts, resistance sports and high-intensity sports.
Involving anaerobic muscle activity or elevated performances.
Why this distinction?! Because by experience, personal and also observing the fitness community, there is too much of a romantic idolisation of proteins. Proteins originate from the Greek word "proteios," meaning "of first importance" or "primary." This doesn't mean the more we eat the better for our system and health.
Ideally, you want extremely digestible proteins. Depending on when you are mostly active or even training, you have to introduce a high-quality protein.
If you're feeling very hungry, solid-based highly digestible options:
• Eggs and egg whites-based breakfasts. Ideal and versatile for salted and sweeter solutions
• Lean proteins like turkey or chicken
• Beef is the king of breakfast, but mainly for very demanding and advanced performances.
If you are very hungry, shaker-based solutions are the best:
• Smoothies of any kind using hydrolysed or isolate proteins work well.
• Smoothies of any kind using EAA (Essential Amino Acids) offer faster absorption than proteins, ideal for those aiming to improve body composition losing body fat.
However, smoothies even if quick, are not ideal for very active people as they tend to deplete energy levels and increase cortisol levels over time.
The most common mistakes are constantly displayed on social media or part of "heard of" from people and so on the misconception spreads.
Excess protein consumption:
The fitness world has pushed the protein idea for decades. While top world-class experts like the Swiss molecular biologist P. Tuor have instead demonstrated, protein requirements are far lower than what is wrongly calculated. The 1 to 1.5g of protein per body weight is, in fact, utilised by bodybuilders, supported by performance-enhancing drugs that increase protein synthesis. The average gym person or sport enthusiast never reaches that level of intense stimulation to require that amount of protein. Therefore, opting for 0.75g/0.9g x pound of lean muscle mass has shown to be a far more efficient estimate. Reducing bloating, improving body composition, and drastically improving insulin sensitivity. Making for the same amount of calories a way superior nutritional profile. Reducing stress on liver and kidneys as well.
Low-quality protein:
As the longevity and wellbeing industry is growing, in the past years protein became something known to the masses. You might have seen "+30% protein" appearing anywhere. From crisps, chocolate bars, oats and so on.Reality is that not all proteins are proteins, not for the specific task you are asking for.
For sports people or lifters, protein is intended as a complete or near-complete amino acid chain.
EXAMPLE:
Oats are 11% protein.
Chicken is 25% protein.
Would you imagine, excluding carb content, that having 100g of chicken would equal 230g of oats, as muscle building or recovery effects?
No. This is because they have very different amino acid chains. While it's possible to be marketed on the box, to increase sales, it's not what you are asking for your task.
As well, most added protein products undergo a lot of processes making them unhealthy if consumed on a daily basis.
Rely instead on fresh organic food.
Secondary as support, not as a baseline, very high-quality supplements extremely pure. Like hydrolysed protein powders or EAA (essential amino acids). Do not fall in the "protein added" trap.
This is the most strategic meal of the day. As we are halfway through, nailing good digestion and higher nutrients will maximise energy levels, performance, but also recovery. Setting metabolism and good sleep at the top of the game.
If you are very hungry or not needing a lot of carbs:
• Lean Beef, Salmon, Lean pork (can be consumed twice a week), lamb (depending on how you digest it) and all other lean protein options.
If you are trying to increase carb intake or having a lot to introduce:
• All fish proteins are a better solution, avoiding very fatty fishes like mackerel.
Ideally, to combine a large part of your daily carbohydrate intake and a good part of fats.
To know if you are doing right, you can consult one of our experts or focus on digestion. You have to feel energised and light, without bloating, lethargy or drop of attention levels (assuming you are having a good recovery pattern).
In the opposite case, you are having a wrong nutritional setup for your lunch.
Protein setup for dinner will be identical to lunch setup.The bigger difference will be on the carbohydrate intake being limited or absent compared to lunch.Applying the same selection rule for hungry or not hungry scenario.
I left this part for last as it required a bit of context. As nutrition too often skips the importance of carbohydrates for brain function, energy levels and cortisol management I will suggest a more precise protein intake to switch if you are doing 1g per pound of body weight. Considering protein only those with a good or complete amino acid chain.
Up to 50 years old, try to switch to 0.75 to 0.9g of protein per pound of lean muscle mass.
Keep your exact caloric intake. Assuming you are having a correct and balanced diet, and the caloric difference from protein removed, switch for carbs.
Example: If you removed 50g of protein, add 50g of carbs (both 4 calories per gram) and you will see better digestion, better energy levels and improved body composition.
Bear in mind, using exactly the same calories.
From 50 onwards, protein breakdown efficiency tends to reduce, making proteins more difficult to break down.
Thinking to feed the same 1g per pound to a person in their 20s and one in their 70s is simply dull and does not require experts to understand it.
It requires a more specialist approach.
It has to consider:
• Family genetics towards muscle mass and sports
• Body composition history. If you have been lean all your life, protein breakdown is most likely better, as well as
insulin sensitivity
• Current level of activity, very sedentary or more mobile
• Water intake levels, as most tend to under-hydrate, making high protein bad for liver and kidneys
Overall, I would suggest starting from 0.65/0.75g of protein, while monitoring liver and kidney functions from a clinical standpoint over the next months.
While observing energy levels, digestion and overall feeling on a personal level.
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Prioritising always our customers' feedback, wellbeing and personal opinions.
