With many states under the Movement Control Order (MCO) or also known as PKP in bahasa, many of us are not able to engage in physical activity which could turn many of us into couch potatoes. Even with some home workouts, is it necessary to consume protein for recovery?
WHAT IS PROTEIN?
Let’s start with the basics. Proteins are the main building blocks of your body. They are used to make muscles, tendons, organs and skin, as well as enzymes, hormones, neurotransmitters, and various molecules that serve many important functions.
Proteins consist of smaller molecules called amino acids, which link together like beads on a string. These link amino acids form long protein chains, which then fold into complex shapes.
Your body produces some of these amino acids, but you must obtain others known as essential amino acids via your diet. Generally, animal protein provides all essential amino acids in the right ratio for you to make full use of them. This makes sense as animal tissues are similar to your own tissues.
If you are eating animal products like meat, fish, eggs, or dairy every day, you are likely getting enough protein. However, if you don’t eat animal products, getting all the protein and essential amino acids can be more challenging.
So, what are the functions of protein?
Evidence suggests that eating protein can increase the number of calories you burn by boosting your metabolic rate (calories out) and reducing your appetite (calories in). Consuming 25 – 30% of your total daily calories from protein has been shown to boost metabolism by up to 80 – 100 calories per day, compared with lower protein diets.
Yet, protein’s most important contribution to weight loss is likely its ability to reduce appetite, leading to a reduction in calorie intake. Protein is better than fat or carbs at keeping you feeling full.
HOW MUCH PROTEIN DO YOU NEED?
If you are at a healthy weight, don’t lift weights, and don’t exercise much, aiming for 0.36 – 0.6 grams per pound (0.8 – 1.3 gram per kg) is a reasonable estimate.
This amounts to:
i) 56 – 91 grams per day for the average male
ii) 46 – 75 grams per day for the average female
But if you are physically active, you will need more protein than those who are sedentary. If your job is physically demanding or you walk a lot, run, swim, or do any sort of exercise, you need to eat more protein.
Endurance athletes also need significant amounts of protein – about 0.5 – 0.65 grams per pound (1.2 – 1.4 grams per kg) of body weight. People recovering from injuries may likewise need more protein.
DO YOU NEED PROTEIN DURING MCO OR DURING A LOCKDOWN?
Interesting question indeed. According to nutritionist Laura Clark (lecnutrition.co.uk), our habitual exercise patterns have shifted somewhat. We may be exercising more or less than usual or altering the type of exercise we are doing. A lockdown might also have influenced our dietary choices too.
As to how much protein do we need? The answer depends. If you are mainly sedentary, a minimum of 1g/kg body weight is recommended. To use this protein to your advantage, it is best to space it out across the day, with the aim of around 20g per meal.
Doing some form of resistance exercise will also encourage this protein to be used for muscle protein synthesis, and this together with a regular, spaced out intake, will improve body composition. For more active individuals doing moderate to high-intensity exercise multiple times a week, a higher protein intake is recommended of 1.4 – 1.6g/kg body weight, to support harder working muscles.
SO, THE CONCLUSION
Protein consumption is a must during a mco lockdown as our body requires protein to function better. As for the quantity of the protein to consume, that would depend on your weight and also activeness during the mco period.
Our recommendation? Spend some time for some bodyweight workout at home if you do not have any equipment. Slip in those running shoes for a quick run to keep yourself healthy, and continue to stay active no matter where you are.
And, remember to consume adequate protein for your recovery. Shop for your whey protein here and have it delivered to your doorstep: https://nutritionpro.my/?s=whey&post_type=product
