The Power of Protein

Do we consume enough? Too much?

Whether you enjoy eggs for breakfast, a post-workout protein smoothie, or to end the day with a piece of grilled fish, you are more than likely familiar with the satisfaction that protein brings to meals. Globally, people are eating more protein on a daily basis (1). In Trinidad and Tobago, the average intake of protein is 76g a day (2), which is above the recommended daily allowance which is roughly 56g/ day and 45g/ day for men and women, respectively.

Protein is one of the three macronutrients that is essential for our growth and development. It is used to make muscles, tendons, and skin and is essential for the growth and repair of all cells and tissue — from your skin, hair, and nails to your bones and organs. Protein is also responsible for crucial bodily functions such as your immune system response, blood clotting, vision, fluid balance, and the production of different enzymes and hormones (1).

What is Protein?

Protein is found in all animal-derived products — meat, poultry, fish, eggs, and dairy. It is also found in plant-based foods such as tofu, beans, peas, nuts and seeds. Protein is present in vegetables and wholegrains although they contain smaller amounts. Animal products tend to be higher in protein than plant-based foods. Therefore, vegetarians or vegans may need to plan their meals to ensure they can meet their protein needs.

When you eat foods that contain protein, the digestive system breaks it down into smaller molecules called amino acids. There are 20 different amino acids, of which nine are essential, meaning that the body is unable to produce them so we must get them from food. The other eleven can be made by the body through your diet.

A complete protein is when a protein contains all nine of the essential amino acids. This includes all animal sources of protein as well as soy. Most plant foods are considered incomplete proteins however, once you eat a variety of plant-based sources of protein, it is possible to get all of the essential amino acids. Initially, it was thought that you had to have these combinations at the same meal. However, new research shows that you have a day or more to consume the combinations. Some examples of combinations of plant protein powered meals include:

• Split pea soup and crackers
• Peanut butter on wheat bread
• Beans and rice
• Hummus
• Falafel with tahini
• Cheese and crackers

How much protein do I need?

The amount of protein you need depends on a few factors such as your age, activity level, muscles mass, and your overall health. As a general guideline, the Dietary Reference Intake (DRI) for protein is 0.8grams per kilogram of body weight per day to meet the nutrient requirements. For example, a 77kg (170lb) person will need 61 grams of protein (3).

People who are more active will likely need more, as well as people who work out and want to build muscle mass. In these circumstances, the International Society of Sports Nutrition (ISSN) recommend a daily protein intake between 1.4–2 grams of protein per kilogram per day for building muscle mass and maintenance (4).

As previously mentioned, when you eat foods that contain protein, your body breaks them down into amino acids. When you consume more protein than your body can process, it will break it down and store it as triglycerides (fat tissue). Therefore, it can be helpful to space out your protein intake. Calculate your daily protein intake, and see how it can be broken up into various meals throughout your day. This helps your body direct protein where and when it’s needed. It is especially important for people who are active as your muscles will need protein after exercising for muscle repair and growth. If you’re unsure about eating too much protein in one go, use your hands as a guide. A serving of protein is generally the size of the palm of your hand.

Protein deficiency

A very low protein intake can lead to a loss of muscle mass, a weakened immune system, hormonal imbalance, and growth deficits in children. Based on Trinidad and Tobago’s intake of protein, a protein deficiency seems unusual. However, it can arise in a person who has a health condition such as:

• An eating disorder
• Advanced stages of cancer
• Difficulty absorbing nutrients due to a health issue such as gastric bypass or irritable bowel syndrome

If you’re worried you’re not eating enough protein you can:

• Supplement your diet by adding protein powder to your smoothies.
• Add beans and peas to soups and salads which is a great, inexpensive way to boost protein as well as add fibre to your diet.
• Focus on high-protein snacks (trail mix, peanut butter or hummus on toast, roasted chickpeas/ chana)

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References

1. Andreoli V, Bagliani M, Corsi A, Frontuto V. Drivers of protein consumption: A cross-country analysis. Sustainability (Switzerland). 2021;13(13):1–19.

2. Washington DC. Recommended Nutrient Intakes and Population Nutrient Intake Goals for the Caribbean. 2020 [cited 2021 Sep 19]; Available from: http://www.paho.org/permissions.

3. Nutrient Recommendations : Dietary Reference Intakes (DRI) [Internet]. [cited 2021 Sep 19]. Available from: https://ods.od.nih.gov/HealthInformation/Dietary_Reference_Intakes.aspx

4. Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition 2017 14:1 [Internet]. 2017 Jun 20 [cited 2021 Sep 19];14(1):1–25. Available from: https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8

All of the content presented by Tru Valu Supermarkets on our Medium channel, including written text, photographs, videos, and graphics, as well as other resources we might include is meant to educate and it should not be perceived as a substitution for professional medical advice, as well as diagnosis or treatment. Always consult your doctor or nutrition advisor before making major lifestyle and diet changes.

Tru Valu Supermarkets is one of Trinidad and Tobago’s leading supermarket brands. As a responsible supermarket chain we believe in educating and informing our customers to make responsible decisions each day to improve their wellness and wellbeing.

Tru Valu Health and Wellness Program. Article 40.
Information supplied by Kirstyn Church, Associate Nutritionist, Nutrition Consulting Services.