Getting the real facts on protein intake
PROTEIN-PACKED products are flooding our fridges, yet the real focus should lie in understanding its role in our diet, and in particular how it can impact postexercise muscle recovery.
High-protein products are being consumed across the country at a rapid rate, and show no signs of slowing down, but there’s a clear knowledge gap around why and when we should be intaking the much-needed nutrient.
One in three adults in the UK now use high-protein food and drink products but our research has shown that people who exercise don’t know when to eat it, what to consume and its primary role remains somewhat of a mystery.
As Performance Nutrition Lead at Loughborough University, we’ve been working alongside Graham’s Family Dairy to delve into the world of protein products and what it means for you as a consumer. As part of a project we commissioned a Yougov poll to find out what people actually know about consuming protein.
Dairy is booming particularly around protein. Sales of Graham’s protein pouches increased by 800% over the last year but in Scotland where protein consumption continues to rise, the results quickly showed that the knowledge of the nutrient is not heading in the same direction.
A key revelation from the poll was that 31 per cent of Scottish adults who exercise believe incorrectly that one of protein’s key roles is to provide energy when actually that is what carbohydrates do.
Another common misconception is that timing doesn’t matter; in fact, it’s one of the most important elements of protein consumption. Consuming protein within 30 minutes of finishing a training session or workout is key. After a workout your body needs to repair and rebuild its muscles, protein offers the building blocks (in the form of amino acids) to do this.
IT’S not just gym-goers in their 30s that need to take heed either. Hitting protein targets will be most beneficial to kids growing their muscles and over65s consolidating muscle growth.
The type of protein matters too. Dairy in the form of milk, yoghurts and cheese is known as a complete protein. This means it contains all the essential acids our body needs. It’s also digestible and easily absorbed by the body making it suitable throughout the day and pre or post workout. Combining this with carbohydrate can support both refuelling as well as repair.
People are catching onto just that, with recent figures showing full-fat milk’s renaissance. Waitrose revealed that a third of people had switched from a lowerfat product to a full-fat dairy product in 2023 while M&S Cafes have defaulted to full-fat milk for coffee orders.
Whether it is through a classic dairy product or protein pouch, aiming for 20g-30g of protein per meal will provide a strong foundation for aiding exercise recovery. If you can, try to consume protein through a variety of sources every three to four hours.
So I urge you to think about your protein, not just your workout. Understanding protein’s role in muscle repair and growth, as well as its sources and timing, is vital for optimising fitness goals. Through education initiatives and informed choices, Scots can harness the power of protein to enhance their workouts and overall health.
Andrew Shepherd is Performance Nutrition Lead at Loughborough University