Cheltenham nutritionist tells Sport and Life the protein propaganda should be taken seriously, why it’s especially important at breakfast time and why it’s a message for everyone – not just bodybuilders.
Watch the full chat with Katie Dempsey below:
Sometimes it feels that certain health and fitness topics get overhyped in the battle for attention. But Cheltenham-based nutritionist Katie Dempsey says we should 100% heed the hubbub over protein.
“I think with protein this is one fashion trend that we can absolutely say is correct,” Dempsey told Sport and Life.
And Dempsey says we likely need more protein than UK health recommendations currently state.
“The government guidance is that you should be eating a minimum of 0.8 grams of protein per kilo body weight. But in reality, in my experience, you should be getting close to 1.6 grams, so double.
“With all government guidance it’s about what is a bare minimum a person needs so that their body functions. But then that’s very different to what is the optimal amount so that you can optimise your health.”
Much of the health chatter about the power of protein is connected to muscle building – either concerning people who are body builders or just everyday people who want to maintain enough of the stuff to haul themselves to their feet if they fall.
But Dempsey says protein is important for lots of other aspects of a well-functioning body and, in particular, consuming protein at breakfast time is a huge step towards a healthy day.
“Protein is very stabilising for your blood sugar, for your insulin. So it keeps your energy nice and steady. It’s better to spread that sort of out throughout the day rather than having it all in the evening. So trying to start the day with a good protein-rich meal is the way to go.”
What else is protein important for? Well… a lot as it happens.
“You’re eating protein, you’re breaking it down into amino acids…. You need them to rebuild your tissues, for repair as well. It’s used in so many different hormones in the body, in enzyme production, there are thousands of enzymatic reactions happening in the body that you need it for.
“And also for your immune system. If you think of antibodies they’re actually made from protein so your immune system needs to be strong and in order to do that you need protein. Which is where the old mum’s recipe chicken soup comes in… there’s a lot of evidence to support that.”
Protein even plays a role in our blood and our connective tissue.
“Haemoglobin is made from protein and transports oxygen around the body. And the collagen, which is used through the body and you need protein for that.”
So what foods should we be eating to provide our bodies with the requisite protein? Dempsey does mention chicken and steaks in our conversation, but also is quick to dispel the idea that people following a plant-based diet can’t get sufficient levels.
“With a plant-based diet there are two ways to get your complete proteins. There are some foods that are complete proteins on their own thankfully. So things like tofu, tempeh, quinoa.. those are actually a complete protein.
“But in terms of volume that would get with a plant source, it is less (than an animal product). You can combine things together to make a complete protein too. You’ll probably get about 20 grammes from a tin of beans and two slices of bread.”
If you’re not vegan and keen to kickstart start your day with a protein-packed breakfast, Dempsey is a huge fan of eggs. For good reason:
“Eggs are just an incredible as a source of protein. They are a complete protein on their own. But they also contain choline, something we have to get through our diet. We need it make acetylcholine, which is a neurotransmitter essential for brain health.”
To find out more about Katie Dempsey and her nutrition practice CLICK HERE to go to her website.
