I’m often asked where I get my inspiration from for our weekly Blog and in brief, it’s often from you and the conversations we have. More than once this past week I’ve had conversations with clients about the role of protein in our diets, what food are good sources of protein and how much we need, so voila – here it is.
The Role of Protein in Health
and understanding the Importance of Protein for a Healthy Life
Protein is often referred to as the building blocks of life, and with good reason. From the moment a cell begins it’s complex journey through growth and development, protein is there, orchestrating the intricate dance of biochemical reactions and supplying the structure that holds us together. Let’s explore the essential role that protein plays in our health, why it matters, how much we need, and the best sources to include in a balanced diet.
What is Protein?
Protein is a macronutrient (as are carbohydrates and fats), meaning it is required in relatively large quantities compared to micronutrients like vitamins and minerals. Structurally, proteins are made up of chains of amino acids – there are twenty different amino acids, nine of which are considered essential because the human body cannot produce them and must obtain them from food. Proteins are found in every cell in the human body and are involved in practically every biological process.
Functions of Protein in the Body
Proteins serve a variety of critical functions:
- Building and Repairing Tissues: Protein is fundamental for the growth and repair of tissues. Muscles, skin, organs, and even bones rely on protein for maintenance and recovery after injury or stress.
- Enzyme Production: Many enzymes, which facilitate chemical reactions in the body, are proteins. Without them, vital processes such as digestion and metabolism would not occur efficiently.
- Hormone Regulation: Some hormones, including insulin and growth hormone, are proteins that help regulate physiology and metabolism.
- Immune Function: Antibodies, which defend against pathogens, are proteins. Adequate protein intake helps keep the immune system strong.
- Transport and Storage: Proteins help transport molecules throughout the body (for example, haemoglobin carries oxygen in the blood), and some proteins store nutrients for later use.
- Energy Source: While carbohydrates and fats are typically the body’s preferred sources of energy, protein can be used as fuel when necessary, especially during periods of fasting, restricted calorie diets or strenuous exercise.
How Much Protein Do You Need?
Protein requirements vary depending upon age, sex, activity level, and health status. The Recommended Dietary Allowance (RDA) for healthy adults is 0.8- 1 grams of protein per kilogram of body weight per day. For example, a person weighing 70 kilograms (about 154 pounds) would need around 56-70 grams of protein daily.
However, the needs can increase under certain circumstances:
- Athletes and physically active individuals: Often need more protein to support muscle repair and growth—typically 1.2 to 2.0 grams per kilogram per day.
- Pregnant or breastfeeding individuals: Require additional protein to support foetal growth and milk production.
- Older adults: Often benefit from a higher protein intake to prevent muscle loss associated with aging. As people get older they often eat too little protein, active over 50’s should be on around 1.2-1.6 grams per kilogram of body weight and up to 2 grams when resistance training.
- Recovering from illness or injury: Protein supports healing and recovery.
Sources of Dietary Protein
Protein can be found in a wide variety of foods, both animal-based and plant-based.
Animal-Based Sources
- Meat: *Beef, *pork, *lamb, and poultry are rich in protein and provide all essential amino acids. *Should be eaten in moderation due to high unhealthy fat contents.
- Fish and Seafood: Salmon, tuna, shrimp, and other seafood are excellent protein sources, lower in unhealthy and higher in healthy fats.
- Dairy: Milk, cheese, yogurt, and other dairy products are high in protein, particularly casein and whey. Again beware of high fat content in dairy products.
- Eggs: Considered a “perfect” protein source due to their complete amino acid profile. So that’s duck, goose, quail, ostrich … I just ask that they come from a cruelty free source.
Plant-Based Sources
- Legumes: Lentils, chickpeas, beans, and peas are rich in protein and fibre.
- Nuts and Seeds: Almonds, peanuts, chia seeds, pumpkin seeds, and others offer protein, healthy fats, and micronutrients.
- Whole Grains: Quinoa, brown rice, oats, and barley contain protein, though not always all essential amino acids.
- Soy Products: Tofu, tempeh, and edamame are notable for their high-quality protein.
Protein Quality: Complete vs. Incomplete
Proteins are classified based on their amino acid profiles:
- Complete Proteins: Contain all nine essential amino acids. Most animal proteins and a few plant sources (such as soy and quinoa) fall into this category.
- Incomplete Proteins: Lack one or more essential amino acids. Most plant proteins are incomplete but when combined (for example, rice and beans) they provide a complete protein profile.
Benefits of Adequate Protein Intake
Consuming sufficient protein offers numerous health benefits:
- Supports Muscle Growth and Maintenance: Essential for building and preserving muscle mass, especially important for athletes and older adults.
- Weight Management: Protein increases satiety, helping you feel full longer, which can aid in weight loss or maintenance.
- Strengthens Bones: Protein works with calcium and other nutrients to support bone health.
- Improves Metabolism: Eating protein stimulates the thermic effect of food, meaning your body burns more calories during digestion.
- Enhances Immune Response: As discussed, proteins are essential for antibody production.
- Promotes Healing: Necessary for tissue repair after surgery, injury, or illness.
Risks of Insufficient or Excessive Protein Intake
While protein is vital for health, both too little and too much can pose risks.
Insufficient Protein
- Leads to muscle wasting and weakness and consequently a reduced resting metabolic rate
- Impaired immune function
- Stunted growth in children
- Delayed wound healing and reduced immunity
Excessive Protein
- May put strain on kidneys, especially in those with pre-existing kidney disease
- Can contribute to dehydration if fluid intake is inadequate
- May lead to excess calorie intake and weight gain if consumed in large quantities
Special Considerations: Vegetarian and Vegan Diets
Individuals following vegetarian or vegan diets must pay special attention to their protein sources to ensure they’re getting all essential amino acids. Variety is key—combining different plant-based foods throughout the day will cover the amino acid spectrum.
- Sample combinations: Rice and beans, hummus and whole wheat pita, lentil soup with bread
- Include soy products and whole grains where possible
Protein Supplements: When Are They Needed?
Protein powders and supplements (such as whey, casein, or pea protein) are popular among athletes and those with increased requirements. For most people, dietary sources are sufficient, but supplements can be beneficial for those who struggle to meet their needs through food alone. It is important to choose products free from excess sugars and artificial additives. Check the packaging for any thing that is created in the science lab rather than grown!
Tips for Optimising Protein Intake
- Distribute protein intake evenly throughout the day to support muscle protein synthesis and to manage hunger. ie. Protein taken with carbohydrates slows the release of sugars and balances insulin levels.
- Include a source of protein in every meal—breakfast, lunch, dinner, and snacks
- Balance protein with healthy carbohydrates and fats for a well-rounded diet
- Consider your activity level and adjust protein intake accordingly
- Consult a nutritionist or healthcare provider for personalised recommendations if you need guidance. Im happy to chat with you.
Conclusion
Protein is an indispensable nutrient for human health throughout life, vital for physical structure, metabolism, immunity, and recovery. Understanding its sources, benefits, and optimal intake allows you to make informed choices and support lifelong wellbeing. Whether you’re an athlete, a growing child, an older adult or simply someone seeking better health, prioritising good protein in your diet is a step towards greater vitality and resilience.
The week ahead…
I know I’m like a cracked record but yes, I’m super excited to share what I have planned for you this week!
All new choreo at Dance Fit & Fab and for Dancespiration I have a masterclass special!
We will tie a bow around the Boogie Fit routine and of course I have plenty of special content prepared for all of the classes to keep you inspired and moving forward.
Final Shout
If you wish to attend classes on Thursdays 28th August and you have not thrown your hat in the ring the final decision about where the classes/if the classes run that night will be made by close of play on Wednesday ! Let me know either way if you haven’t already please.
High protein plant based, gut friendly, low fat lentil salad
15 different types of plant based nutrition is brilliant for gut microbiota diversity
This pic show a little cheese, cubed, but not necessary – unless you like cheese!
- 2cans lentils – washed & well drained
- ½cup diced red onions
- ⅓cup diced red peppers
- 1apple, diced
- ¼cup fresh coriander, chopped
- ¼cup fresh mint, chopped
- ¾cup dried cranberries
- zest from 1 lemon
- juice from 1 lemon
- 3tbsp red wine vinegar
- 1tbsp honey
- 1tsp cumin
- 1tsp cinnamon
- 1tsp curry powder
- 2tsp salt
- 1tsp olive oil
Throw it all in a big bowl and mix. Will last up to 5 days in the fridge!
Love ya,
Helen x
DYBO Live & Online – This week’s Classes are as follows:.
At All Hallows, Farnham & DYBO Studio, Church Crookham (Book in Advance only): Zoom class details further down the page.
Monday (AH)
6.30-7.15pm: Boogie Fit
7.30-8.15pm: Total Tone – with bands, handweights and mat.
Tuesday (AH)
6.30-7.15pm: 5 in 1 Fitness – with bands, handweights and mat.
7.30-8.15pm: Dance Fit & Fab
Wednesday (DYBO Studio)
6.30pm Old Skool Step – Step, hand weights and band.
7.30pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday (AH)
6.15-7.20pm: Contemporary Stretch – various equipment used at each class, contact me for info.
7.30-8.30pm: Dancespiration
Friday (DYBO Studio)
6.30-7.15pm: Friday Fitness Yoga Express
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Joining us at All Hallows or The DYBO Church Crookham Studio? – Protocols and Information
I’m so happy to be able to run Face to Face classes at All Hallows and at the DYBO Studio in Church Crookham. My primary objective is to ensure that we all have a wonderful time with effective and fun classes that are engaging, relaxed and of course, safe.
Preparation
1) Firstly ensure that you have booked by sending us an email info@dybo.co.uk confirming all the classes you wish to attend plus your payment method, be it as a member, using your voucher, or pay as you go. No on the door bookings or payments can be taken. Bookings are not refundable or transferable. I will keep records of all attending, please also keep a record of your own attendance too.
2) Preparing your kit bag/box. This depends upon the class you are attending.
Boogie Fit, Dance Fit and Dancespiration crew will only require your indoor trainers/dance shoes to change in to, sweat towel, and drink.
Total Tone and 5 in 1 crew – in order to prevent cross contamination currently I am not sharing equipment in a group exercise setting so you will need your mat, a resistance band and light hand weights/equivalent in addition to your trainers, sweat towel and drink.
Contemporary Stretch crew need a mat, band, chi ball and on the last Thursday of the Month you will need 2 x tennis balls and a sock for our Trigger Point and Myofascial release class !
3) Re borrowing equipment – if you would like to try a class or have forgotten equipment then you may borrow equipment on that occasion and please ensure that you sanitise it before and afterwards (sanitising products supplied). I can assist you with sourcing your own equipment inexpensively, moving forward.
On the night
*When you arrive at All Hallows, enter the school via the gates to the left as you face the school and follow the road around the school buildings.
*Please park in the playing courts and walk between the old school building and new sports hall, up a few steps on to the outside seating area, the studio door is to your right.
*Participants are required to arrive 5-10 mins before the class.
*Please change into your clean trainers for indoor activity as you enter, ie. slip off your outdoor shoes, place in your bag, or leave at the door , and change into your indoor trainers . This is to maintain the hygiene and cleanliness of the space, avoiding stones and glass being walked in and potentially causing injury and to protect the lovely new wood floor.
*The toilets are open to use but please arrive changed, ready for activity so as to keep use time minimal and avoiding queues.
*After a wonderful class change from your indoor trainers to outdoor shoes and sanitise your hands again if you wish.
*Please tell friends and family about our wonderful classes!
When joining me at the DYBO Studio (No.42, GU52 0YA) I will send information directly, including entrance code for the Studio and please note, advanced booking is required.
Fees, you have THREE options!
Please note that all Classes must be booked and paid for in advance and are non transferable or refundable.
Online payments only.
45 min Class – £8.00, 60/65 min Class – £8.50.
10 Class Voucher: £75 (to be used within 12 weeks of purchase).
Membership: £55, unlimited classes, plus a bonus of free access to all class recordings on our DYBO TV channel, and another bonus of a £5 discount for one to one services for current membership holders.
To be paid by the 1st day of the month (at the latest) and is valid from the first to last day of calendar month.
One full month’s notice of membership suspension/cancellation is required with one membership restart permitted within a 12 month period.
Bank details are UK Fitness Academy Ltd.
Sort Code 09-01-28, Acc No. 04284324
Please email me when you have made a payment and use your name and what it’s for as a reference. eg. Jane Smith Class Voucher
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Joining us on Zoom? – Links and Information
Monday
6.30pm: Boogie Fit
7.30pm: Total Tone
Tuesday
6.30pm 5 in 1 Fitness Class
7.30pm Dance Fit & Fab
Wednesday
6.30pm Old Skool, Step & Strength – Step, hand weights and band.
7.15pm Barre Fit – Something to assist balance like a barre, eg. chair, worktop, mantlepiece etc.
Thursday
6.15pm Contemporary Stretch
7.30pm Dancespiration
Friday
6.30pm Friday Fitness Yoga Express
****** All the above classes change and vary weekly! *****
How to prepare your Zoom environment
- You need space to move 2 side steps, 4 walks forward, 4 backward. Move trip hazards and furniture as much as you can (get help, be careful!) to give you maximum space for upper and lower body movement. Roll up rugs or secure them so they don’t slip or cause you to trip.
- Plugging your device in to your TV with an HDMI cable is brilliant as it gives you a good picture of you (like a mirror) and me – as well as boosting the sound if you go through the TV/Hi-Fi sound system. If you can place your device under the TV, then even better.
- I know some of you are using your phones – try to plug in to a speaker system (even those little speakers we have when we go on holiday would help) so that you can hear better as you move back from the phone. Angie has tried Bluetooth earphones and it worked well.
- Ensure you have maximum access to your Wi-Fi in the house and as close to the router as is feasible. Take phones off the Wi-Fi system and pop them on to your 4/5G network or place on airplane mode, unless that’s what you are using to join us, obviously. Ask family to do the same for the duration of your class – keep them off the internet whilst you need the bandwidth. The more bandwidth you have, the better the picture and sound and the less likely you are to lose the feed. Your health is a priority at this time and I’m sure they can do something else for that short time!
- Ventilate your exercise space, have plenty of water and towels to hand, keep your exercise equipment close – if you need anything, let me know.
- Wear correct footwear for your activity – putting an old pair of socks over the toes and ball of your trainers will help reduce friction when exercising on carpet (if they are a really old pair, cutting the toes open and then just having them over the ball of the foot is even better). It’s up to you if you want to dance or train in bare feet but be careful if you don’t usually do this as it takes time for the muscles and connective tissue of the feet and rest of the body to adapt to barefoot training.
- Make your own gym equipment. Save laundry liquid or milk bottles – you can fill them with water or wet sand/rice etc. to add weight and make a dumbell/kettlebell. I recommend you make a few in differing weights and you have written on them so you know what they weigh and seal the caps with tape to prevent leakage. Get a heavy duty shopping bag and put weighty items in it, check they can’t fall out and you have a kettlebell alternative. Make your own hurdles, put cushions, pillows, boxes, books on the floor to jump over. Use household items as floor markers for circuit activities. The stairs and outdoor steps are great temporary steps/benches for cardio and upper body work. The garden is a great open space to make an assault course or if you can get a signal, take your class or PT session outside, but do make it safe.
Disclaimer
I declare that all of the information I have given (both written and verbal) is accurate and truthful. I know of no reason why I cannot participate fully in any exercise programme and I do not deem it necessary to consult my medical Practitioner/GP/specialist. I undertake to inform my instructor should any information change.
I understand that I participate at my own risk and that any information given is not intended to replace or represent medical advice. I agree to comply with all terms conditions and class protocols and instructions as outlined above and whilst attending DYBO classes/training.
Do not attend classes if experiencing symptoms of Covid 19, Flu or airborne transmissible infection or have tested positive.
