You don’t have to look farther than the aisles of Costco these days to see that high protein is the new push diet-wise.
As much as I am not a subscriber to popular fads, increasing protein intake is something I’m 100% onboard with and regularly discuss with clients now as an essential piece of, not just their rehab plan at the clinic, but their overall health and longevity.
Below are three science-backed reasons why protein matters so much to rehabilitation and overall health:
*Disclaimer: though I am a science-based rehabilitation professional, I am not an registered Dietician. For more specific guidelines on dietary recommendations, I recommend consulting with a Registered Dietician and have provided links and referrals at the bottom of this blog post.
1. Without adequate protein intake, you simply cannot build muscle.
Protein serves as both a trigger and a substrate for the synthesis of contractile, metabolic and structural proteins, aiding in changes to muscles, tendons and bones.1
A key factor in nearly all our client’s rehabilitation plans is specific exercise to support injured or unstable joints and help build new, more effective movement patterns. A rehab program cannot be effective with the building blocks the body requires to build muscle.
2. Ageing well means having strong bones and muscles.
As we age, our ability to build and keep muscle becomes compromised due to hormonal changes (especially in women) and other natural processes of ageing.
In order to both build new muscle and keep the muscle we have, we must be using intelligent resistance training to help provide the stimulus that our body requires in the absence of the natural processes we had when we were younger .
The easiest way to build and keep muscle is an effective weight training program and this needs protein at the right time to be successful.
Therefore, adequate protein intake is just as important as going to the gym in the first place.
As Dr Stacey Sims says, “Why bother going to the gym if you aren’t going to eat the protein you need after to have that workout actually build muscle?”2
3. Lack of energy is a BIG reason people don’t do their workouts (including their physio exercises!)
Being on a high-protein diet should mean less fluctuations in your blood sugar and therefore more stability in your energy levels.
This hopefully means less missed workouts due to being too tired. Fatigue can definitely be caused by many other sources as well, but this is one that you have full control over, so why not set yourself up for success by fuelling properly?
Keep in mind that balancing carbohydrates and fats are is essential, but focussing on protein as a priority is the key in building muscle and consistency of energy.
So how much protein do you really need per day?
You may be surprised.
Depending on your activity-level, 1.2-2.0g/kg/day is what the American College of Sports Medicine recommends.1 Other experts recommend as much as 0.8-1.0g/lb/day.2,3
The general recommendation is to spread your protein intake throughout the day in 3-5 meals with each having 30-40g of high-quality protein such as whey protein. Whey protein has a higher percentage of leucine, an amino acid that is important in optimal muscle protein synthesis.
Additionally protein should be timed 30-45 minutes after a strenuous workout (for women)2 and within 0-2 hours post-exercise for men.1
Below, I’ve listed some excellent science-based podcasts with an exercise physiologist and physicians on this subject as well as some books that may be helpful if you are interested in education on how to get what you need and when.
Additionally, if you need more help with planning your protein needs and overall diet, I would highly recommend consulting with a Registered Dietician.
The designation of “Registered Dietician” means that you are getting a professional who have been through a 5-year, science based university education and can base their interpretation of the current fads and trends (of which there are many) on their foundational critical reasoning.
The term “Nutritionist” on the other hand is not a registered title and something that is often used after minimal training nutrition training, sometimes as little as a few weekends.
Choose your sources of recommendation carefully and make sure they are basing their recommendations on good quality, up-to-date science.
A final note:
It is almost impossible to get enough protein without actually planning it. I frequently have clients say to me “Yes, yes, I get enough protein. I eat one egg in the morning and some fish or meat at night. That should probably be enough.”
It’s not.
At most this would be 40-50g of protein in total, far below the daily recommended intake for even an average adult, regardless of gender.
Make plan and set yourself up for a stronger, more resilient body. Your future self will thank you.
Katrina Sovio, Registered Physiotherapist & Clinic Owner
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Recommended Resources for learning more about protein requirements:
Podcasts:
- Diary of a CEO: Dr. Stacey Sims – Exercise and Nutrition Scientist
- Diary of a CEO – Dr. Vonda Wright – Orthopaedic Sports Medicine Surgeon and Expert on Active Aging and Mobility.
- The Huberman Lab: Dr. Gabrielle Lyon – How to Exercise and Eat for Optimal Health & Longevity.
*Huberman Labs Clips – Cutting straight to the recommended protein part of the podcast.
Books:
- Forever Strong. Dr Gabrielle Lyons
- Roar Dr Stacey Sims
Registered Dieticians:
It is possible to speak directly with a dietician via 8-1-1 in British Columbia. See here for details as well as a link to listing for private practice dieticians in your area.
Private Practice Dieticians working online that our therapists & clients have used & recommend:
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References:
- Medicine & Science in Sports & Exercise 48(3):p 543-568, March 2016. Joint Position Statement : ACSM (American College of Sport Medicine) and Academy of Nutrition and Dietetics, Dietitians of Canada (DC).
- Diary of a CEO – Podcast Interview with Dr. Stacey Sims.
- Nutrients 2020, 12(8), 2449; https://doi.org/10.3390/nu12082449 Rehabilitation Nutrition for Injury Recovery of Athletes: The Role of Macronutrient Intake. Papadopoulou, SK.