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Winter Warmers – Protein

If you have set some fitness goals for your New Year’s resolutions, if you are sporty anyway or if you are just interested in health generally, this article about protein might be right up your alley.  This time we will be looking at how much protein we all need.

Protein appears to be the nutrient that is ‘on trend’ at the moment – the media is splashed with articles stating that you need to switch to high protein diets, when in fact you need to eat specific types of protein.  Science often gets the rough end of the deal for sending mixed messages but these claims are normally snippets that have been pulled out of proportion by the media.  (“Fight the Fads” is a group of nutritionists who shed light onto misleading information sources that are thrust into everyone’s faces, well worth checking out.)  I digress though…

It’s a pretty common belief that protein is the key to gaining muscle.  Whist protein is clearly important this claim makes me say ‘hmmm’… mainly because nutrients act in synergy together, so it will never be just ONE nutrient that is the key to anything.  Moving away from that, protein IS important for athletes (and everyone else for that matter), it is involved in muscle growth and repair, it is a component of enzymes which enable reactions within your body and hormones which regulate important functions, and it is a crucial building block of your whole body.  Knowing how much protein we need can be confusing, the guidance for the general population is 0.75g per kg of bodyweight in adults. That doesn’t overly clarify things so here is a simple table to show how much you need based upon your weight.

Weight (kg) Weight (stone and lbs) Intake (g) Intake (oz)
50 7st 13lb 37.5 1.3
55 8 st 9lb 41.25 1.5
60 9st, 7lb 45 1.6
65 10st, 3lb 48.75 1.7
70 11st 52.5 1.9
75 11st, 11lb 56.25 2
80 12st, 9lb 60 2.1
85 13st, 5lb 63.75 2.2

 

Does that seem like a tiny amount?  That’s because that is pure protein, which isn’t what is found in our food – you can’t simply have 60g of chicken breast and call it quits, so now I am going to be super helpful and tell you how much actual food will get you this!  Because I am writing this for a fish shop, I am obviously going to tell you how much fish you need.

Assuming you weigh 11 stone you would need to eat:

291g of cod fillet

262g of salmon fillet

276g of mackerel fillets

218g of bass fillets

276g of crab meat

218g of peeled prawns

 

Now that might suddenly seem like a lot!  But fear not – you don’t need to get all your protein for the day in one blast, if you are eating a healthy diet then you are more than likely getting protein throughout the day.  In general, you want your protein source to take up 1/3 of your plate.

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4 weeks ago

Bradleys Fish

Good morning fishfans!!
Today we have lovely fresh large Scottish langoustines.

HOME MADE
Fish kebabs
Fish cakes
Pate
Cooked crevettes

Fresh cockles in brine

Swordfish loin and tuna loin

Scottish king scallops

Cornish Brill, sardines, sardine fillets

Plus lots more!
We are open today til 5pm.
Support your local fishmonger!
Please park sensibly in the boatyard, up to sea wall or behind the cars with cones behind,not in the middle of the yard.
You can also park out by the restaurant if there is space
Thank you!
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1 month ago

Bradleys Fish

Good morning fishfans!!
Today we have

HOME MADE

Fish Kebabs
Fish cakes
Pate
Prawn kebabs
Cooked crevettes

We also have fresh cockle meat in brine
Shetland king scallops and mackerel
Tuna and swordfish loin
Lemon sole, brill, plaice
Sardine fillets
Fresh dressed crab

Plus lots more!!!
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1 month ago

Bradleys Fish

Good morning fishfans!
Today we have:

HOME MADE
Fish Kebabs
Fish cakes (Chili, ginger, garlic and spring onion and a new flavour, smoked haddock, lemon and chive)
Spicy prawn skewers
Smoked salmon and smoked mackerel pate.

We also have fresh cockles in brine.
Tuna and swordfish loin
Monkfish tails and cheeks.
Sardine fillets.
Shetland king scallops.
Sea bass, sea bream, plaice.
A few Isle of Wight lobsters
Fresh dressed crab
Plus lots more!
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