Consultant – Orthopaedic Surgeon
Speciality interests include:
Lower extremity: trauma, sports surgery, knee, patella dislocation, tendon problems, foot and ankle surgery, and the management of degenerative joint disease in younger patients.
Visiting on Sep 21-22, 2019Request an Appointment
Proteins are organic compounds that break down during digestion to amino acids, the building blocks used in the body primarily for growth and repair. They make up blood, connective tissue, nerves, DNA and cells, antibodies, enzymes, and more. Amino acids are then absorbed and reformed into the building blocks to make new and targeted proteins according to need. Some amino acids can be produced by the body but some need to be consumed and are referred to as essential.
The average person needs a minimum of 0.6 grams of protein per kilogram of their body weight per day (so a person weighing 80 kg will need at least 48 grams of protein a day). Many people believe that consuming large amounts of protein is needed to build muscle, and in theory, this is correct but also consuming too much can be harmful and if not in synergy with the individual’s metabolism and exercise type and load, can turn to fat.
Research has consistently shown the maximum amount of protein intake per day is 2.2g per kilo of body weight for increased muscle mass while doing 40 minutes of resistance work. In excess of this will turn protein into glucose for energy and fat if enough energy is available. It will also increase urea levels and purines which can irritate the gut, and due to excretion via the kidneys, increase kidney burden.
Protein is available in both animal and plant foods, however, animal protein sources contain a complete range of amino acids. Plants are less potent sources and referred to as incomplete other than soy protein. Plant proteins need to be paired with another source to ensure the complete range is consumed daily. Oats and lentils or rice and chickpeas are combinations that complement each other.
Eggs, dairy, meat, fish and chicken are rich sources of protein and also contain fat but are very low in carbs. Grain proteins such as pulses, rice, quinoa, some vegetables contain some protein but are high carbs; while nuts and seeds are protein foods also, low in carbs but high in fat. Milk and especially whey protein is the most quickly absorbed protein and for that reason, very popular for bodybuilding. An egg is also a very valuable protein and easily digested.