WEBVTT - Best of mid-year: How much protein do you really need?

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<v Speaker 1>Welcome to healthy Ish, your podcast from body and Soul.

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<v Speaker 1>How are you hope you are feeling healthish? Of course

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<v Speaker 1>I am your host, Felicity Harley for some extra media inspiration.

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<v Speaker 1>This week, we're dropping the most popular Healthyish episodes from

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<v Speaker 1>the past six months, and this one, my friends, was

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<v Speaker 1>at the top. Dietitian and podcast host Susie Burrell joined

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<v Speaker 1>me to discuss how much protein you really need and

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<v Speaker 1>the best foods to eat to boost your quota. Now,

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<v Speaker 1>as you know, we keep our Healthish episodes really short,

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<v Speaker 1>so if you want to hear more, listening to Extra

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<v Speaker 1>healthy Ish, where she discussed where the protein powders actually work.

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<v Speaker 1>Search for that wherever you get your podcasts. Susie, Welcome

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<v Speaker 1>back New year. I think we haven't have you on

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<v Speaker 1>this year yet.

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<v Speaker 2>Always so nice to see you. And we've always got

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<v Speaker 2>so much to talk about in the world of nutrition.

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<v Speaker 1>Always we do, and I can't believe we haven't even talked. Actually,

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<v Speaker 1>you know what, in my three years on the podcast,

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<v Speaker 1>we have never done an episode about protein, So go figure.

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<v Speaker 2>I think that because I talk about it all day

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<v Speaker 2>every day. It's like anything, you just take it for granted,

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<v Speaker 2>but it's probably the like one of the if not

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<v Speaker 2>the most important dietary areas we can focus on for

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<v Speaker 2>overall nutritional intake to promote optimal body composition for weight control.

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<v Speaker 2>So and certainly online it goes gang bus because people

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<v Speaker 2>are very interested. It's got a very positive association. But

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<v Speaker 2>it's like all areas of nutrition, it's not just black

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<v Speaker 2>and white. Just because you see protein plastered on a

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<v Speaker 2>product doesn't mean it's actually good for you. So there's

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<v Speaker 2>lots of intricacies I think we can discuss and hopefully

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<v Speaker 2>share some practical tips.

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<v Speaker 1>Yeah, it's interesting, isn't it, because in terms of the macros,

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<v Speaker 1>you know, we've had so much focus on carbs, and

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<v Speaker 1>then fat or fat fat came perhaps in carbs, I

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<v Speaker 1>don't know, And now I feel like protein is really

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<v Speaker 1>picking up in terms of people wanting to know about

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<v Speaker 1>it before we kick off. What is protein?

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<v Speaker 2>Protein is one of thos you described the three macronutrients.

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<v Speaker 2>So whenever we consume food, it's usually a mix of carbohydrate, protein,

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<v Speaker 2>and fat to different proportions. But protein's a little bit

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<v Speaker 2>different from carbohydrate and fat because protein has a really

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<v Speaker 2>functional role in the body and we have a requirement

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<v Speaker 2>for it, so it builds all the other tissue. It's

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<v Speaker 2>involved in hormone production, it is involved in muscle growth

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<v Speaker 2>and repair in the body. You know, it's got a

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<v Speaker 2>huge range of functional functions. But because it's not used

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<v Speaker 2>as energy per se, it's digested after carbohydrates, so it

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<v Speaker 2>helps to keep us full. So the interest for many

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<v Speaker 2>people is when you're looking at overall diet quality, not

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<v Speaker 2>only are protein rich foods tending to be the ones

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<v Speaker 2>also rich in key micronutrients things like iron, zinc, amega,

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<v Speaker 2>three fats, calcium, which are of course particular interest to women,

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<v Speaker 2>often needing more of those at certain times. But it

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<v Speaker 2>also helps to regulate blood glucose levels in the body.

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<v Speaker 2>So we are learning more about it, and what we're

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<v Speaker 2>coming to understand is if you're not getting an optimal amount,

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<v Speaker 2>or specifically the right amount spread through the day, it

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<v Speaker 2>can impact your food intake because if you don't get enough,

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<v Speaker 2>there's a hypothesis called a protein leverage hypothesis, and it

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<v Speaker 2>basically means you keep eating until you get enough protein.

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<v Speaker 2>So when it comes to weight control and appetite control,

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<v Speaker 2>getting enough protein is really really important, and particularly for women,

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<v Speaker 2>if weights on your mind now.

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<v Speaker 1>I feel like a lot of headlines and studies say

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<v Speaker 1>that women don't get enough. I mean, how do we

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<v Speaker 1>know if we're getting enough?

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<v Speaker 2>I think the interesting thing with protein, particularly in Australia

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<v Speaker 2>is the way we consume it. So it's not necessarily

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<v Speaker 2>we don't get enough overall, but we don't necessarily consume

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<v Speaker 2>it in the right way. So we tend to have

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<v Speaker 2>quite low amounts through the morning. So you might grab

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<v Speaker 2>a coffee and if your preference is plant based milk,

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<v Speaker 2>you're not getting a lot of protein, or you might

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<v Speaker 2>have a birch amusee, or you might just grab sour

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<v Speaker 2>dough and then lunch on the go is often things

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<v Speaker 2>like sushi or a quick salad, so that first three

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<v Speaker 2>quarters of the day we're not getting anywhere near enough,

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<v Speaker 2>and then we get to the second half of the

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<v Speaker 2>day and have a huge piece of steak or chicken

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<v Speaker 2>and absolutely we've had enough, but it hasn't been spread.

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<v Speaker 2>So for optimal absorption and to get those glucose regulation

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<v Speaker 2>benefits and appetite control, it needs to be spread evenly

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<v Speaker 2>throughout the day to promote optimal absorption hence better blood

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<v Speaker 2>glucose control.

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<v Speaker 1>So talk to us about spreading it throughout the day.

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<v Speaker 1>I mean, obviously different depending on your age group, what

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<v Speaker 1>you're doing in terms of exercise dictates will dictate how

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<v Speaker 1>much protein you actually should be getting. But for the

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<v Speaker 1>general guidelines of how much we should be getting talked

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<v Speaker 1>to us through perhaps what we should be eating every day,

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<v Speaker 1>like a bit of a menu.

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<v Speaker 2>At an absolute minimum, adults near a gram percular of

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<v Speaker 2>body weight. Now that can go up to as high

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<v Speaker 2>as one point four grams per kilo, particularly if you

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<v Speaker 2>want to gain lin tissue or if you're losing weight.

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<v Speaker 2>You might have come from a high starting weight. So

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<v Speaker 2>for the average female that's about at least at at

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<v Speaker 2>eighty up to one hundred grams per day, maybe as

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<v Speaker 2>low as sixty if you're tiny, but most of us

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<v Speaker 2>need a bit more muscle mass, so I usually stay

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<v Speaker 2>between eighty and one hundred grams. So the key for

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<v Speaker 2>women is to spread that out through the day in

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<v Speaker 2>about twenty gram increments. So when we're talking grams, it's

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<v Speaker 2>not the absolute amount, so it's not twenty grams of chicken,

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<v Speaker 2>but for example, one hundred grams of chicken has got

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<v Speaker 2>about twenty grams of protein, so you basically want to

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<v Speaker 2>protein rich food at each meal and snacks. So for example,

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<v Speaker 2>in the morning for breakfast, you want a protein greek

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<v Speaker 2>yogurt or some eggs for breakfast. When you have your lunch,

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<v Speaker 2>you want some tofu. If you're vegetarian, you want some

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<v Speaker 2>chicken breast, you want some tuna, you want some salmon.

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<v Speaker 2>And that's just as important as snacks because a lot

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<v Speaker 2>of my women have nowhere near enough for snacks because

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<v Speaker 2>they're grabbing hommus or rice, crackers or a bar and

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<v Speaker 2>it might have five grams of protein. So you really

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<v Speaker 2>got to try and get that twenty grain when you

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<v Speaker 2>have a snack. So that's like tuna on crackers, salmon, cottage, cheese,

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<v Speaker 2>a slice of protein, toast of protein shape. So really

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<v Speaker 2>bumping up the snack amounts will help to even out

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<v Speaker 2>your glucose control through the day, so you're getting not

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<v Speaker 2>only enough protein, but enough protein at the right time.

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<v Speaker 1>What about if you're on a plant predominant diet, I mean,

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<v Speaker 1>what should you what's some plants that are high in protein?

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<v Speaker 1>How do we get more rather than reaching for the chicken.

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<v Speaker 2>Yeah, it's a little bit tricky, but there are a

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<v Speaker 2>range of plant based foods that do contain protein. The

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<v Speaker 2>key is to often combine it to get what we

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<v Speaker 2>call well absorbed protein. So foods plant bated foods are

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<v Speaker 2>particularly rich, are things like our tofu at a marmai

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<v Speaker 2>and soy products. If you're using any plant based meats,

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<v Speaker 2>you'll notice now there's a lot more in the minces

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<v Speaker 2>or the faux chicken that are much higher at sort

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<v Speaker 2>of fifteen twenty grams of protein. So if you look

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<v Speaker 2>at the ingredient list, you're looking at products that have

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<v Speaker 2>got a soy or a textured vegetable protein based care

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<v Speaker 2>can get a vegan based protein powder, so that can

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<v Speaker 2>be very handy to sort of supplement or make your

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<v Speaker 2>own snacks, things like protein balls or additions that are

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<v Speaker 2>still plant based that have that bit of extra protein.

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<v Speaker 2>Or you can find so your alm and milk, sometimes

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<v Speaker 2>your soy milk, and then you can find protein in

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<v Speaker 2>rich versions of that. So it is a little bit

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<v Speaker 2>more tricky because it's often assumed things like nuts a

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<v Speaker 2>high protein. They have some, but they have a lot

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<v Speaker 2>more fat, so you do have to be quite specific

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<v Speaker 2>and making sure that you're getting it from a plant

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<v Speaker 2>based diet. So it requires a little bit more focused,

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<v Speaker 2>but there's some of the superfoods I tend to kind

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<v Speaker 2>of reach for pumpkins. Seeds is another trick we use

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<v Speaker 2>often snap foods that have got pumpkin seed based is

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<v Speaker 2>one of my gohs for plant based diets. And yeah,

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<v Speaker 2>making your own protein balls with a vegan plant based

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<v Speaker 2>protein can be a good way too.

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<v Speaker 1>Oh protein balls. Yeah, Now, I saw a stat that

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<v Speaker 1>one in ten people now consume protein bars and powders

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<v Speaker 1>for all different reasons, whether it we weight loss, muscle

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<v Speaker 1>banish cravings. What do you see with your clients when

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<v Speaker 1>they need to take a powder? I mean, what's your

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<v Speaker 1>thoughts around this?

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<v Speaker 2>Well, as a dietitian, We've just designed a protein powder

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<v Speaker 2>designed by dietitians because we do use it to supplement

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<v Speaker 2>people's diets up. So the way I use it if

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<v Speaker 2>I have a client who is a plant based has

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<v Speaker 2>a plant based preference, and for example using a coconut

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<v Speaker 2>yogurt in the morning, I will then use a protein

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<v Speaker 2>powder at time to increase the amount of protein in that.

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<v Speaker 2>I have a lot of clients who are very busy,

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<v Speaker 2>so they might be using a shaker, a smoothie on

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<v Speaker 2>the run, to create that balance and then adding the

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<v Speaker 2>protein to bump it up a little bit there, or

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<v Speaker 2>as I said, in baking, or if you like pancakes,

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<v Speaker 2>you can just get a little bit more by adding

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<v Speaker 2>that to a product. So that's a very functional food

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<v Speaker 2>because protein powder is basically just concentrated milk protein in

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<v Speaker 2>most cases, or in the case of a plant based protein,

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<v Speaker 2>concentrated soil and rice powder normally, So it's just a

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<v Speaker 2>convenient way to get a lot. You know, a heap

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<v Speaker 2>tablespoon of protein powder will have about fifteen twenty grams

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<v Speaker 2>of protein. That's a very convenient way to add it

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<v Speaker 2>to food rather than sitting down to a chicken breast,

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<v Speaker 2>particularly for busy people on the So they are the

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<v Speaker 2>two times I would use it most with clients. Either

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<v Speaker 2>is it a shake on the go or a recovery

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<v Speaker 2>shake after training, or adding it to foods just to

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<v Speaker 2>bump that protein up a little bit, particularly if they're

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<v Speaker 2>certain foods they're not overly fond of.

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<v Speaker 1>Yeah, Susie, thank you for coming on healthy anytime. Well,

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<v Speaker 1>there you go, just add pumpkin seats to every meal,

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<v Speaker 1>or perhaps that might give you too much protein. Well,

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<v Speaker 1>add a few here and there enjoy them as a snack.

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<v Speaker 1>Thanks for listening to this chat with Susie. If you

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<v Speaker 1>did enjoy it, make sure you rate and review it,

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<v Speaker 1>or you can subscribe to this podcast. Anything else, head

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<v Speaker 1>to Body and soul dot com dot you follows on socials,

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<v Speaker 1>Grab our print edition which is out in your local

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<v Speaker 1>Sunday paper, and until tomorrow, stay healthy.