2 Convenient Snacks to Increase Your Protein Intake by Kate McDaid
Convenience: the state of being able to proceed with something without difficulty. You might also look at it to limit the amount on your to-do list. There are a few options in the Kinetica range that combine both convenience and protein, I’m going to show you how that can be a very beneficial force.
Protein has got a lot of attention in recent years and rightly so. Protein supports us in many ways. It is the backbone of our DNA, the make-up of our muscle, the structure of our cells. However, protein is something that many of us don’t tend to get enough of. This isn’t limited to athletes; this is right across the board with 1 in 3 older adults not meeting their protein requirements [1] Here are some of your top protein questions answered, to help make hitting your protein goals that bit easier:
- How much protein should you consume, and why?
- Can you eat too much protein?
- How can the Kinetica Range benefit you?
1. How much protein should you consume, and why?
Irrespective of age, protein has an important role to play in our immune function, bone health, development, muscle retention, support, and growth. Muscle mass is something that we should take note of as it supports our metabolic health and our performance for the athletes among us. It can reduce the risk of heart disease, diabetes, osteoporosis, and insulin resistance so as you can see, there really is no limit to its importance for us all. With that said, the amount of protein that each of us needs daily can differ depending on our athleticism and the demands we place on our body as well as our size.
- General population; 0.8-1.2g per kg of body weight
- Endurance; 1.2 – 1.7g per kg of body weight
- Power; 1.8 – 2.7g kg of body weight
Amino acids, which are the building blocks of protein are in a consistent state of turnover where they are used for protein synthesis and where proteins are then broken back down to amino acids, also known as protein degradation. The balance between these two states will dictate whether we lose muscle mass (atrophy, where protein degradation > protein synthesis), increase muscle mass (hypertrophy, protein degradation < protein synthesis) or our muscle mass remains consistent. Given the important nature of our muscle mass, we want to do our best and hold on to the muscle we do have to avoid an atrophic state.
- Can you eat too much protein?
A common misconception out there and a real worry for some is that large volumes of protein may damage the kidneys. If you’re a healthy individual with no underlying renal conditions, this isn’t something that you need to fret over. Take the year-long study conducted by Antonia et al, 2016, where resistance-trained, healthy men consumed between 2.5 – 3.32g of protein per kg body weight per day. Notice how that range is on the upper end and even greater than anything mentioned above. There were no harmful effects found on their blood lipids or their kidney and liver function [2].
Like all areas of nutrition, it’s important to take your needs into consideration. Where do you think your protein intake stands? What should you be aiming for? A good rule of thumb is to include some protein in each of your main meals as well as a snack. For those of us looking to improve our protein intake or spice things up a little, this is where some of the Kinetica high protein convenience range can do what it says on the tin and come in handy. The Ready to Drink High Protein Milkshakes deliver 25g of protein per 330ml bottle, while the Kinetica Deluxe Protein Bars have up to 15g of protein and only 180kcal per bar! Life can get rather hectic quite quickly and we might find ourselves less organised than we would hope to be. It’s nice to have a few options to fall back on.
- How can the Kinetica Range benefit you?
This leads me to the protein bars. These bars are delicious, high in quality, low in calories and can be a nice way to support your protein needs. They can operate as a more filling substitute to a typical confectionary option, ensuring that you have the delicious chocolatey addition to a cup of tea or coffee (the chocolate brownie option is a firm favourite of mine – just sayin’) but also helping you meet your protein needs over the course of the day. For those of us running from A to B, navigating around a golf course or wherever your busy schedule might take you, having something light to hand that can go into your pocket, handbag or gear bag means you’re always prepared. Whether our goals are body composition, health or performance-focused, being well-prepared can often deliver the best results. With 15g of protein per bar, we can bump up the protein content if needed with a glass of milk. Another combination that doesn’t disappoint and makes this a viable option from a recovery standpoint.
When it comes to recovery, as an athlete we want to optimise protein synthesis. Post-exercise, both protein synthesis and protein degradation are elevated however protein synthesis will exceed protein degradation if protein feeding is included. This is important for both muscle repair and growth. Depending on training times and the intensity of that session appetite can be a tricky factor for many. Drinking calories and indeed your protein requirements can make your recovery more manageable to attain. The Ready to Drink High Protein Milkshake range is tasty, super convenient as there’s no preparation involved.
Given that milk proteins are used, the quality and digestibility of this product are high. This convenience holds true for those of us who may have to travel a distance before we get to eat something substantial post-exercise or for those of us who might have to double up on our sessions, going from the pitch to the gym. Ensuring you have a high-quality protein source at hand can maximise your adaptations from training. It is suggested that between 20-40g of protein in one sitting is the optimal range for growth and a recovery response and this product ticks that box too [4,5,6,7].
The Ready to Drink High Protein Milkshakes are also a convenient option when out and about and you’re in need of something tasty, convenient and filling. Protein is the most satiating out of the macronutrients, meaning we generally feel more satisfied after consuming meals and snacks containing protein. This can be useful for those of us who are managing our energy intake, as consuming foods that are filling can help us to manage our portion sizes and our appetite. From a weight-loss perspective and indeed an overall body composition perspective, protein supports muscle retention. Remember we want to hold on to that healthy tissue..
To sum it all up:
As always, context is key. What are your circumstances and your needs? What makes life easier? Protein intake is one piece of the puzzle when it comes to health and performance, with it being an important area to consider when it comes to body composition too. Knowledge is power so understanding its importance and recognising the options available to you means that you can make informed decisions around your needs.
Here is an example of what a typical day of protein feedings might look like depending on your weight and activity:
As each of these are key parts of the puzzle, why not take time to consider each of these points that may help you get that one step closer to reaching your goals.
About the author:
Kate McDaid is a Kinetica Ambassador, a health and performance nutritionist and founder of NutriKate, a high-performance nutrition consultancy based in Dublin. Having played and captained the Irish Basketball team, the importance of nutrition became apparent to Kate at a young age and a true passion for this area blossomed.
Kate followed her ambition and completed a masters in Sport and Exercise Nutrition at Loughborough University. Kate secured a role, advancing to senior health and performance nutritionist in a leading nutrition consultancy in the UK. Here she was able to build an extensive portfolio working with professional sports teams, elite sporting scholars, corporate clients, charity organisations, weight-loss, and health seeking individuals.
Kate returned to Ireland in 2017 with this experience and founded NutriKate. The NutriKate team works with an array of clients; athletes, teams and individuals looking to improve their health, performance, or body composition. They deliver nutritional workshops, seminars and support to corporate entities and sports clubs around the country too.
The NutriKate team works with Dublin GAA, Longford GAA, Motorsport Ireland, Basketball Ireland, Shelbourne Football Club Academy, Maynooth University and Trinity College Dublin to name but a few. Kate and her team strive to cut through the nonsense and deliver advice and content that holds truth, practicality and is backed by the latest scientific research.
References
1. Krok-Schoen, J.L., Archdeacon Price, A., Luo, M. et al. Low Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A NHANES Analysis. J Nutr Health Aging 23, 338–347 (2019). https://doi.org/10.1007/s12603-019-1174-1
2. Antonio J, Ellerbroek A, Silver T, et al. A High Protein Diet Has No Harmful Effects: A One-Year Crossover Study in Resistance-Trained Males. J Nutr Metab. 2016;2016:9104792. doi:10.1155/2016/9104792
3. Phillips, Stuart M., and Luc JC Van Loon. "Dietary protein for athletes: from requirements to optimum adaptation."Journal of sports sciences29.sup1 (2011): S29-S38
4. Atherton, Philip J., et al. "Commentaries on Viewpoint: What is the relationship between acute measure of muscle protein synthesis and changes in musclemass?."Journal of Applied Physiology 118.4 (2015): 498-503.
5. Hulmi,JuhaJ., Christopher M. Lockwood, and Jeffrey R. Stout. "Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein." Nutrition & metabolism 7.1 (2010): 1-11.
6. Pomerleau, Marjorie, et al. "Effects of exercise intensity on food intake and appetite in women."The American journal of clinical nutrition80.5 (2004): 1230-1236.
7. Thompson, Deborah A., Larry A. Wolfe, andRoelofEikelboom. "Acute effects of exercise intensity on appetite in young men." Medicine and science in sports and exercise 20.3 (1988): 222-227.
8. Oliver C.Witard1,*, Sophie L. Wardle 1, Lindsay S. Macnaughton 1, Adrian B. Hodgson 2 and Kevin D. Tipton 1 Protein Considerations for Optimising Skeletal Muscle Mass in Healthy Young and Older Adults (2016)
9. BENJAMIN T. WALL1, JAMES P. MORTON2, & LUC J. C. VAN LOON1
Strategies to maintain skeletal muscle mass in the injured athlete: Nutritional considerations and exercise mimetics (2014)
