68 yourfamily.co.zaPROTEIN:
the building blocks
Protein is made up of amino acids,
which are often referred to as the body’s
building blocks. Our bodies aren’t able
to produce all of these naturally, which
means we need to source these ‘essential
amino acids’ from food, in roughly the
correct proportions, to remain healthy.
Protein is vital to our wellbeing, as it
can be found in neurotransmitters (likenutrition
experts
Patrick
Holford and
Jerome Burne
recommend eating
around either 15g of protein three
times a day, or 25g twice a day, noting
that it should form about 10-15% of
your total caloric intake – visually, this
should take up about one-quarter of
your plate. They add, however, that
the amount of protein you require
depends on the amount and type of
exercise you do and what you hope
to achieve with your body. While
endurance athletes should be eating
1.2-1.4g of protein per kilogram of
body mass daily, strength athletes
require 1.2-1.7g of protein per kilogram.WHAT HAPPENS IF YOU
DON’T GET ENOUGH?
Protein deficiency over a prolonged
periodcanleadto:
Infections, due to inadequate
protein to help the immune system
functionoptimally.
Weaker, wasted, cramping
muscles, which are unable to grow
and repair themselves. Very low
dietary protein can also result in the
body using muscle tissue as fuel to
support vital functions, resulting in
eventualatrophy.
Inability to heal and accelerated
ageing, as our skin requires
collagen to remain healthy.UNDERSTANDING
THE SCIENCE
BEHIND FOOD
WITH CONSTANTLY
CHANGING INFORMATION
ABOUT WHAT AND HOW
WE SHOULD BE EATING,
IT’S TIME TO UNDERSTANDHOW OUR BODIES
ARE BUILT AND FUELLED
BY FOOD
serotonin and dopamine), hormones (like
insulin), cells, enzymes, muscles and even
our bones.HOW MUCH DO YOU NEED?
In their book The Hybrid Diet (Piatkus),HOW DOES IT WORK?
Our bodies break down proteins into
amino acids and then use them to build
new proteins for important functions,
such as transporting biological molecules
throughout the body and promoting
communication between different cells.
We often associate protein with athletes
and body-builders due to its crucial role
in muscle-building and healing. It’s a
common misconception that exercising
and lifting weights strengthen and build
muscles – in fact, the opposite is true.
Working out causes breaks and tears in the
muscles; it’s protein that heals them and
creates more muscle mass post-exercise.