Articles
Chocolate Macadamia Nuts
Really – there is nothing better than the deliciousness that you will experience in these air-roasted, chocolate-covered macadamia nuts. An earthy, natural and healthy dessert snack. When feeling like a sweet treat why compromise in health. There’s nothing quite like the combination of smooth, pure sugar-free chocolate and rich, buttery taste of macadamia nuts. Sally-Ann Creed’s Chocolate-Covered Macadamia Nuts are the perfect guilt-free indulgence for chocolate lovers everywhere. What Makes Macadamia Nuts So Special? Often referred to as the ‘queen of nuts’ and for good reason! Macadamia nuts are: Rich in healthy fats: macadamias are high in monounsaturated fats, which are heart-healthy and help reduce “bad” cholesterol levels. Did you know that they contain 82% monounsaturated fats! According to a 2023 study by Jones et al, macadamia nuts are unique in the fact that they are one of the few foods that naturally contain palmitoleic acid which is a rare fatty acid that has been linked to reduced fat production in the liver and improved insulin sensitivity. The study went on to say that supplementation of macadamia nuts in overweight and obese participants resulted in lower total cholesterol and LDL levels. Full of lovely nutrients: These nuts contain magnesium, manganese, and small amounts of protein and fibre, supporting overall well-being. Low in carbs: Perfect for those following low-carb or keto-friendly lifestyles. The Power of Dark Chocolate Antioxidants: Dark chocolate is packed with antioxidants and flavonoids, which help combat oxidative stress and inflammation. Low Sugar Content: Made with a mindful balance of sweetness, ensuring it satisfies your cravings without overloading on sugar. A Mood Boost: Chocolate contains compounds that promote the release of endorphins, making you feel happy and relaxed. And why are our Macadamia Chocolate Nuts so special? At Sally-Ann Creed, we’re committed to quality and health. Our chocolate-covered macadamia nuts are made with premium ingredients. We use only the finest macadamia nuts and high-quality chocolate. They’re carefully crafted with care to ensure the perfect balance of nut and chocolate in every bite. The best part is that they’re low GI! With only 0-0.9g of sugar per serving (depending on what flavour you chose), 1g protein and 18g of heart-healthy fats, they’re a treat that won’t cause sugar spikes. Our chocolate-covered macadamia nuts come in milk chocolate, white chocolate, mixed chocolate and dark chocolate.
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Collagen, zinc and vitamin C
Collagen, zinc and vitamin C A closer look at the trio that work together Collagen is the most abundant protein in your body. It holds your skin together, cushions your joints, lines your gut, supports your tendons and ligaments, and gives every connective tissue its strength and structure. It is, quite literally, the protein that holds you together. You will often see claims that hydrolysed collagen is “instantly absorbed from the stomach.” That is not quite how it works, and the difference is quite important. What collagen actually does, and where it goes Hydrolysed collagen has already been pre-broken into smaller chains of two or three amino acids, known as dipeptides and tripeptides. These small fragments are then absorbed in the small intestine, not the stomach, where specialised peptide transporters carry them into the bloodstream. From there, they travel through circulation and are taken up by collagen-rich tissues such as skin, joints and the gut lining, where they act as biological signals to your fibroblasts, the cells responsible for producing new collagen. What are fibroblasts? Fibroblasts are the cells that help make collagen. They are found in connective tissue and play an important role in keeping skin, joints, tendons and ligaments strong, supported and able to repair. In other words, collagen does not magically rebuild your skin. It signals your body to do it. And whether your body is in a position to respond well to that signal depends on a few other things. Do you need zinc to absorb collagen? No, collagen supplementation or collagen from food will still be absorbed into your body, but zinc does play multiple, essential roles in the collagen story, and the science is fascinating once you understand it. Zinc is a cofactor of an entire family of enzymes called matrix metalloproteinases, also known as MMPs. This sounds very complex, but basically these zinc-dependent enzymes are in charge of collagen turnover throughout the body. They help break down old, damaged collagen so that new collagen can replace it. Without adequate zinc, this remodelling process may slow down. If we look at the science, recent dermatology research has shown how MMPs are central to skin ageing, particularly in the context of UV-related collagen breakdown. But zinc does not only help break down old collagen. It is also important to fibroblast function and DNA synthesis, so your body can manufacture new collagen molecules in the first place. It also plays a role in wound healing, tissue repair and the production of stomach acid. And that last point matters more than people realise. Adequate stomach acid is needed to digest dietary protein properly, including collagen from food. If zinc status is low, stomach acid production may also be affected, and that can affect the body’s ability to use the nutrients needed for healthy skin, hair and connective tissue. Zinc helps your body break down old collagen, build new collagen, and support the repair process. What about vitamin C? Vitamin C is one of the most important nutrients for collagen production. Our body needs vitamin C to help turn collagen amino acids into strong, stable collagen fibres. Without enough vitamin C, collagen cannot form properly. This is why severe vitamin C deficiency, known as scurvy, causes problems such as bleeding gums, fragile blood vessels, poor wound healing and weak connective tissue. Importantly, vitamin C is not required for the absorption of supplemental collagen peptides. Those are absorbed independently and mainly in the small intestine. But once those amino acids and small peptides are in the body, vitamin C is needed to help turn them into proper, functional collagen. Vitamin C also acts as an antioxidant. It helps protect existing collagen from oxidative stress caused by things like UV exposure, pollution, stress and normal everyday wear and tear. In this way, vitamin C supports collagen in two ways: it helps with new collagen formation and helps protect the collagen you already have. Clinical research generally supports 200 to 500 mg daily for collagen support. Splitting that into two doses, such as morning and afternoon, may be more useful than a single large dose because vitamin C is water-soluble and the body absorbs it more efficiently in smaller amounts. Collagen peptides provide building blocks. Vitamin C helps your body use those building blocks to make strong collagen. The Sally-Ann Creed approach Our approach is simple: food first, always, then targeted support where it is needed. Collagen, zinc and vitamin C each support a different part of the same bigger picture, which is helping your body maintain healthy connective tissue from the inside out. Collagen peptides provide building blocks. Zinc supports repair and renewal. Vitamin C helps your body build strong collagen. ❤ References 1. Alberts A, Moldoveanu ET, Niculescu AG, Grumezescu AM. Vitamin C: A Comprehensive Review of Its Role in Health, Disease Prevention, and Therapeutic Potential. Molecules. 2025;30(3):748. doi:10.3390/molecules30030748. pmc.ncbi.nlm.nih.gov/articles/PMC11820684 2. Feng L, Liu D, Cheng L. Matrix Metalloproteinases on Skin Photoaging. Journal of Cosmetic Dermatology. 2024. doi:10.1111/jocd.16558. pmc.ncbi.nlm.nih.gov/articles/PMC11626319 3. Virgilio N, Schön C, Mödinger Y, et al. Absorption of bioactive peptides following collagen hydrolysate intake: a randomized, double-blind crossover study in healthy individuals. Frontiers in Nutrition. 2024;11:1416643. doi:10.3389/fnut.2024.1416643. This article is for educational purposes only and is not intended to replace medical advice. Please consult a qualified healthcare practitioner for personal health concerns or before starting a new supplement.
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The truth about Pirosil
When we hear the word ‘additive’, we immediately think ‘danger zone’! With growing consciousness around what we put into our bodies, labels that include ingredients such as additives, preservatives, colourants or anything with an ‘E’ followed by a bunch of numbers, are a definite no-no. At Sally-Ann Creed, we advocate natural, preservative-free products with zero additives. However, when absolutely necessary, there is one preservative that Sally-Ann opts for as it is known to be the ‘lesser of all evils’. This preservative is known as silicon dioxide. Silicon dioxide sounds ominous but actually appears in nature – it can be found in plants, the earth’s crust and frequently within animals and humans. In the Supplement and Food industries, it is most commonly used as an anti-caking or flow agent, as well as a shelf-life enhancer. In powdered blends that contain more than one ingredient, such as our Colla-Joint Plus, Collagel and Keto Sweet, each ingredient has a different particle size and varying hygroscopic levels. Environmental effects, such as changes in moisture and temperature levels, can adversely influence these products and convert them into a hard, compact mass. The addition of pirosil (our brand of silicon dioxide) helps prevent this from happening by modifying the surface characteristic of the particles to avoid caking, and allows the product to mix more evenly. Pirosil also helps to prolong the storage stability (shelf-life) of a ready packed product as it is able to absorb up to 3 times its weight in moisture, while retaining its ability to assist with the free flow of a product – without it, clumping can commence within a number of days making a product unviable for retail. So, what is Pirosil and why should one consider it as a better alternative to other preservatives? Silicon dioxide is found naturally around us, and produced for the Food and Supplement Industries via precipitation of silicate salts. The resultant white powder is a flavourless, odourless powder that is non-toxic to human beings and the environment, with no nutritional value and a neutral pH level. Research shows that silicon dioxide does not accumulate in the body, and is excreted via our kidneys. It has also shown to have no effect on genotoxicity. This means that it does not cause any damage to DNA in the form of gene mutations or chromosomal damage, which can lead to the potential of cancer-causing cells. We have sourced a GMO-free, WADA-substance-free (World Anti-doping Agency) silicon dioxide that is both Halaal and Kosher certified at source and suitable for vegans. The regulatory guidelines advise that the content of silicon dioxide should not exceed 2% of the total end product weight. We believe in transparency and have listed our products that contain Pirosil and their respective % content below: Collagel: 0.64% Colla-Joint Plus: 0.35% Keto Sweet: 0.59% Skinny Collagen Soup: 0.39% Where possible we always advocate that one opt for natural, additive-free products, but, when necessary, making an informed choice always comes out on top.
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The Skinny on Fibre
Why we love fibre: Weight Management: Fibre is perfect for keeping you full and satiated. Sugar Control: Fibre binds to sugar in the gut, releasing them slowly in the blood ensuring that we avoid blood-sugar spikes. Cholesterol Assistance: LDL (type of cholesterol) levels can be reduced as well as their size – changing the particles to big, fluffy healthy forms of LDL if you eat enough fibre. Detox help: Fibre also binds to metals and toxins helping our body eliminate them better. Like so many other health issues, it all comes back to your gut. The health of your gut affects everything from your immune system to your moods. Poor diets have little fibre, are inflammatory and full of over-processed food and sugar. If you don’t get enough fibre, you won’t have enough “food” to feed the healthy bacteria in your gut, and this is KEY to good health. Healthy gut bacteria is everything. Our digestive enzymes can’t break down vegetable fibre, so it is intact as it moves through the digestive tract. And as it travels, the healthy microbes in our gut feed off the fiber’s vitamins, nutrients, and short-chain fatty acids (SCFAs). Too little fibre will starve these microbes, causing some to die off, while others end up eating the mucus lining of the digestive wall, and it becomes permeable, known as Leaky Gut Syndrome. This makes you more prone to infection as well. This weakens the immune system, a large part of which depends on these microbes, the body becomes inflamed and we are more susceptible to illness and obesity. What is the up-to-date science literature showing us? A huge 2024 meta-analysis involving more than 3 million subjects showed that the higher the intake of daily dietary fibre, the lower the risk of all-cause deaths by 23%. In particular, a reduction in heart disease death by 26%, and cancer-related mortality 22%! Studies also show that dietary fibre (especially those that ferment in the gut- think onions, leeks, inulin, oats, apples and berries) help improve insulin sensitivity, regulate blood sugar levels, and reduce the risk of developing diabetes. This 2013 study may be older, but it doesn’t take away how important the results are- a high-fibre diet was given (with around 42g/day) or fibre supplements (15g/day) for 8 to 24 weeks, the results? Reduced fasting glucose by 0.55 mmol/L (9.97 mg/dL) and HbA1c by 5%, making fibre an incredible, natural tool in blood sugar management. Another reason to become more mindful of your fibre intake? Soluble fibre helps lower LDL cholesterol by binding to bile acids and this reduces cholesterol levels. How much do we need? Guidelines typically suggest 25-35 grams of fibre per day for women and 35-38 grams of fibre per day for men From 30-50 grams of fibre per day for some individuals with type 2 diabetes and wanting to control cholesterol levels Are you getting enough? Count your fibre intake from the list below and see if you are reaching your goals. And remember, increase your fibre slowly and when upping your fibre always ensure you drink enough water too. Food Serving Fibre (g) VEGETABLES Artichoke, cooked 1 medium 10.3g Asparagus, cooked 6 spears 1.8g Brocolli, cooked ½ cup 2g Brussel sprouts, cooked ½ cup 3g Carrots , raw ½ cup 2.3g Edamame beans, cooked ½ cup 4.3g Peas, green, cooked ½ cup 5.6g Potato/sweet with skin cooked 1 medium 3.3-4.3g Spinach, cooked ½ cup 3.7g FRUIT Avocado ½ cup 6.7g Cherries 20 3.4g Guava 1 fruit 3g Mango ½ fruit 1.7g Orange 1 medium 2.3g Pear 1 medium 5.3g Raspberries/blackberries ½ cup 4-5g WHOLE FOODS, NUTS, SEEDS, SUPPLEMENTS Oats, cooked ¾ cup 2.8-3.5g Beans, cooked ¾ cup 8.6g-13.6g Chickpeas, cooked ¾ cup 5.5g Lentils, cooked ¾ cup 6.2g Chia seeds 1 tbsp 3.7-5g Flaxseeds, ground 1 tbsp 1.9 Nuts ¼ cup 3-4g Seeds ¼ cup 3-3.7g MaxiPrebiotic Tsp serving 5.3g Psyllium Husk 1 tsp 3.2g-4g Ref: Canadian Nutrient File 2015.
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The facts about saturated fats
The current WHO guidelines on saturated fat are to keep them <10% of your daily calorie intake. The American Heart Association recommends even lower intakes of saturated fats, at <5-6% total calories. Historically, the health professional guidelines have always had straightforward messages: higher saturated fat levels equated to higher cholesterol levels, particularly LDL (low density lipoprotein), which correlated to cardiovascular disease. But the relationship is not as simple and clear-cut as they would like us to believe and here is why. What is saturated fat? Saturated fat, at a molecular level, is similar to monounsaturated fat, however these fatty acids are “saturated” with hydrogen atoms, meaning there are no carbon-carbon double bonds. This gives saturated fatty acids a straight structure, packed very closely together, and why it is solid at room temperature (as seen by the image above). Saturated fat’s stability is why this type of fat is important for certain biological functions (energy storage, cell membrane structure as well as the synthesis of certain hormones and signalling molecules). The basis of saturated fat getting its perceived bad reputation started in 1940 when the use of observational studies showed that groups who consumed high amounts of saturated fat had higher rates of death from cardiovascular disease. However, this study cherry-picked the results. Saturated fats can be found in animal products such as meat fats, lard, skin from meat such as chicken and other poultry, dairy products such as milk, cream, butter, coconuts and cheese as well as in some vegetable fats. Some experts are now debating the methods used in the early studies and debating whether different types of saturated fats could have individual effects on health or whether it’s not the saturated fat itself, but the total dietary intake that plays the biggest role in disease and cardiovascular health. For example there are several types of saturated fatty acids: Cocoa butter contains high levels of saturated fat, but if you scratch a little deeper, you discover it has a secret weapon. The fatty acids in cocoa butter are ~30% stearic acid, 30% oleic acid (an unsaturated fat), 25% palmitic acid, and ~5% Linoleic acid (another unsaturated acid). Because stearic acid actually DECREASES the LDL cholesterol levels, Cocoa butter has a neutral effect on our overall cholesterol levels, so you can enjoy this healthy saturated fat with complete peace of mind. Coconut oil is around 90% saturated fat, made up of 44% lauric acid and 16% myristic acid. While studies show that coconut oil does in fact raise our LDL cholesterol, it also raises our HDL cholesterol. A 2020 review from the American Heart Association showed that coconut oil consumption raised both LDL and HDL by 10.47 mg/dL and 4.00 mg/dL respectively, compared to other oils. For this reason, we always recommend using it in moderation, and preferably when on a LCHF or Keto diet. Palm oil is widely used in processed foods, and is high in palmitic acid—a type of saturated fat that has been shown to raise LDL cholesterol levels. Its extensive use in the food industry has raised concerns, as diets rich in processed foods with palm oil may contribute to heart disease over time. Dairy products like butter contain a mix of fatty acids. Though butter is high in saturated fat, recent studies suggest that moderate mindful consumption, especially of full-fat dairy, may not be as harmful as previously thought. Some research even points to possible benefits, such as reduced risk of diabetes and improved metabolic health, debates whether it is the saturated fat or actually the nutrients and fermentation (probiotics) that is the reason for this health benefit. What about red meat? Beef contains around 30% oleic acid monounsaturated fatty acid (the main fat in olive oil-known to assist cholesterol reduction) , 24% stearic acid (found in cocoa) and 26% palmitic acid (saturated fat also found in olive oil but with some studies suggesting it will raise LDL levels). While there have been studies that show that saturated fat can increase LDL levels, a protein that carries cholesterol in the blood, it is suggested that high levels of LDL can increase your chance of plaque forming in your arteries. Interestingly, on the other hand, a 2017 study, using 135 335 individuals dietary intakes with an average follow up of 7 years found that higher intake of saturated fats were associated with a lower risk of stroke, and “total fat and saturated and unsaturated fats were not significantly associated with risk of myocardial infarction or cardiovascular disease mortality.” Some questions that need to be considered are: Do saturated fats from grass-fed meat, nutritious dairy and natural coconuts have the same effect as saturated fats from processed foods and fast foods? We don’t think so. Does saturated fat only affect disease rates when it replaces certain foods and certain nutrients? For example if the same amount of monounsaturated fat is being consumed for heart health, will the saturated fat consumed have the same effect? We believe in balance and whole foods, with reduced refined and fast food. A varied diet rich in nutrient-dense, unprocessed ingredients to support overall health. Dr DL Katz, a nutritionist and physician with a speciality in internal medicine: “There is no one nutrient that’s responsible for all health ills, and there is no one nutrient that will make us healthy. It really is the overall dietary pattern. Dietary patterns consistently associated with good health tend to be low in saturated fat—but not because they focus on saturated fat—rather, it’s because they’re made up of the most nutritious foods preferentially. Those foods tend to be low in saturated fat just as they are low in salt and sugar and free of trans fat and so forth. Those foods are also minimally processed and close to nature, including vegetables, fruits, beans, lentils, nuts, seeds, and whole grains. There is no pixie dust involved. There is no magic formula, and there is no scapegoat. Wholesome foods in sensible combinations could be our salvation.”
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Celiac Disease
Surviving Celiac – one crumb at a time. Welcome to the world of celiac disease, where one bread crumb can turn your day around, faster than after your children visiting grannies sweet draw. What is celiac disease, how can we better manage it and what diet tips can we follow? Celiac disease, sometimes called celiac sprue or gluten-sensitive enteropathy, is an autoimmune disease, whereby the immune system attacks the small intestine causing damage and inflammation in reaction to ingesting gluten, a protein found in wheat, barley, and rye. Celiac disease and gluten intolerance are frequently mistaken for one another, despite being distinct conditions with very different underlying mechanisms. Gluten intolerance displays very similar symptoms, however it is not an immune response and does not cause as severe damage to the small intestine. When the body’s immune system overreacts to gluten in food, the reaction damages the tiny, hairlike projections (villi) that line the small intestine. Villi absorb vitamins, minerals, and other nutrients from the food you eat. If your villi are damaged, you can’t get enough nutrients, no matter how much you eat. The symptoms can range from: extreme abdominal pain weight loss diarrhoea painful bloating fatigue Left untreated, celiac disease can cause severe damage to the small intestine, leading to malnutrition, anaemia, growth issues in children, and bone disease. Treatment: Celiac disease is currently still incurable, however you can lead a vibrant, happy life by following the sole treatment of a lifelong gluten-free dietary intake. Gluten-free diet: Besides the most common culprits of foods containing gluten like bread, pasta, cereals, baked and prepared foods there are some unusual suspects such as sauces, spices, beer, gravies and bastings/crumbed products . It’s also important to note that with celiac disease, even the smallest cross-contamination is enough to cause symptoms and a flare-up, so ensuring you read the label is incredibly important. Be sure to look under labels under “Allergens” for a gluten free statement as this will indicate there is less than 20 ppm gluten in the product. You can safely enjoy a variety of foods that are naturally gluten-free, including fresh vegetables, unbattered proteins, plain tofu, and nuts. Here’s a quick guide: Fruits and Veg: All fresh vegetables Protein: All unbattered protein, legumes, beans, plain tofu, plain soy Dairy: Plain milk and yogurt products Fats: Nuts, seeds, avocado, butter, oils Carbohydrates: Polenta, rice, maize, corn, quinoa, millet, flax, rice flour, gluten-free muesli, popcorn Some foods require extra caution. Be aware of crumbed or battered vegetables, proteins, and certain dairy products. Here’s what to watch out for: Fruits and Veg: Crumbed vegetables or those made with contaminated sauces Protein: Battered proteins, crumbed proteins, some sausages, sushi with soy sauce Dairy: Milk and yogurt products with muesli or contaminated cereals Fats: Crumbed or battered fats and seeds Carbohydrates: Cereals, couscous, pasta, bulgur wheat, barley, orzo, rye, muffins, pastry, pizza, biscuits, pretzels, crackers Preventing cross-contamination is key to managing celiac disease. Some practical tips are: Separate Toasters and Pans: Use dedicated kitchen tools for gluten-free foods. Color-Coding: Designate specific cutting boards for gluten-free prep. Separate Oil: Never reuse oil from gluten-containing foods. Dining Out: Always ask how your food is prepared to ensure it’s safe. Vitamins and minerals can help. It’s important to monitor your nutrient intake carefully. Current guidelines recommend a gluten free diet with regular nutritional assessments and consultations with a healthcare provider as well as supplementation if deficiencies occur. Your doctor or dietitian might recommend that you take a combination of the following: Vitamin B-12 Vitamin D Vitamin K Zinc You can find all of these supplements in our online store – https://sallyanncreed.co.za/shop We’re here to support you on your gluten-free journey. If you have any questions about our product allergen lists or need suggestions, please reach out. We’re happy to help! References: ljada B, Zohni A, El-Matary W. The Gluten-Free Diet for Celiac Disease and Beyond. Nutrients. 2021; 13(11):3993. https://doi.org/10.3390/nu13113993 McDermid JM, Almond MA, Roberts KM, Germer EM, Geller MG, Taylor TA, Sinley RC, Handu D. Celiac Disease: An Academy of Nutrition and Dietetics Evidence-Based Nutrition Practice Guideline. J Acad Nutr Diet.2023;123(12):1793-1807.e4. doi:10.1016/j.jand.2023.07.018. Rondanelli M, Faliva MA, Gasparri C, et al. Micronutrients Dietary Supplementation Advices for Celiac Patients on Long-Term Gluten-Free Diet with Good Compliance: A Review. Medicina (Kaunas). 2019;55(7):337. Published 2019 Jul 3. doi:10.3390/medicina55070337
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Protein Essentials- Finding your Perfect Intake
When we think of protein, often the first image that comes to mind is the classic bodybuilder eating a bowl of eggs and downing a protein shake. But protein and its benefits extend far beyond just the fitness enthusiast. It’s the building block for everything in our body. Essential for cell production and repair. Promotes satiety and helps you feel full. Supports a healthy immune system. Necessary for hormone production. Crucial for muscle recovery and generation. A cool fact: Protein has the highest “thermic effect,” meaning that our body uses more energy to break down protein into amino acids than it does for carbohydrates or fat. This can contribute to weight management and metabolic health. But what exactly is protein, and how much do you really need? Proteins are chains of amino acids cleverly connected by what we call α-peptide bonds. When we eat protein, our body breaks it down into smaller peptides and amino acids. Think of our Sally-Ann Protein Powder; this is a protein in a very broken-down form, making it easily digestible—protein peptides. Now here’s another fun fact: Out of the 20 amino acids found in proteins, NINE are considered essential for adult humans. These nine are leucine, valine, isoleucine, histidine, lysine, methionine, threonine, tryptophan, and phenylalanine. The term “essential” means our bodies can’t create them, so we rely on our diet to provide them. While many of us understand why protein is important, determining the right amount can be tricky. Science offers us some guidelines: Protein requirements are often estimated or calculated based on: Body weight Percentage of total caloric intake (10-35%) Age and specific health conditions Adults: Your body needs, at the very least, 0.8g/kg body weight/day. This is just to meet your basic nutritional requirements. Most adults will often require more than the allowance. How would you work this out? A 60 kg woman would need 48 g of protein a day, a 70 kg man would need 56 g. Now to give you a brief example- 30 g of meat gives us 7 g of protein. So this calculation does not show you how much meat to have, but how much basic PROTEIN you need. For maintenance of muscle: 1-1.2g/kg/day For regular exercise or acute illness/disease: 1.2-1.5g/kg/day For endurance athletes: 1.2-1.4g/kg/day For strength training athletes: 1.6-2.2g/kg/day Some studies even suggest that for some athletes one could reach up to 2.5g/kg/day. Example: A 40-year-old woman weighing 71 kg who exercises twice a week can use the 1.2 g/kg/day calculation and would therefore need 85g of protein a day. Check out the end of our article for a visual guide on what 30g of protein looks like. Your protein needs and requirements are highly individual. Those who are very physically active, pregnant or breastfeeding, elderly, or have certain medical conditions may need more protein. The recommended amount of protein varies depending on several factors, including activity level and fitness goals. There isn’t a one size fits all. Sources of 30g of protein: (USDA) Food Raw Weight Calories Chicken breast,raw, skinless, boiled 130 g 156 kcal Beef, fillet, raw 135 g 210 kcal Pork, fillet, raw 140 g 155 kcal Fish, hake 170 g 130 kcal Eggs, whole, large 4.5 320 kcal Tuna, can 167 g 130 kcal Milk, full fat 900 ml 540 kcal Yoghurt, full fat 850 g 519 kcal Beans, butter, canned 550 g 468 kcal Lentils, canned 350 g 577 kcal Peanut butter 130 g 776 kcal Tofu, firm 170 g 245 kcal Protein Powder, Sally Ann Creed 35 g 130 kcal Collagen, Pure Hydrolysed Sally Ann Creed 33 g 120 kcal It’s best for individuals to consult with a dietitian or doctor to determine their specific protein needs based on their unique lifestyle and health objectives. MEETING YOUR PROTEIN NEEDS Equally distributing your daily protein intake is another important consideration for everyone because it helps with satiety and fullness. To provide your body with the greatest chance of absorption we aim to distribute it throughout the day
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Sarcopenia
Sarcopenia, a Greek term for “poverty of the flesh, ” describes the loss of muscle mass, function and strength from the ageing process. This can result in a decreased quality of life, increased falls and injury and inability to perform daily tasks. Did you know that after the age of 60, adults generally lose around 8% muscle mass per decade. So how can we prevent or slow this process from happening to help our family, parents and friends? Firstly, it is important to recognise symptoms of sarcopenia. Do I have difficulty lifting or carrying more than 4.5kg? Do I have difficulty walking across the room? Do I have a weak grip strength? Have I fallen more than once this year? If you have answered yes to any of the above questions then let’s have a look at how a functional nutrition approach can help. Total calorie intake is important for ageing. So often we see in older clients and patients that there is a tendency to under-eat due to taste changes, decreased appetite and eating difficulties. It is important for us to monitor that we are getting in enough energy from a balanced, nutritious diet that will support our body. If we under-eat, our body naturally uses fat for fuel, and then muscle for energy to live and move. On the other hand, we also often eat enough calories, but have an “empty calorie” intake, meaning that we eat non-nutritious foods but high in calories (think chips or pastries). Focusing on ensuring that we get enough protein in our ageing years is vital for muscle loss prevention. At least 0.8g/kg/day with the aim of at least 1g/kg per day to 1.2-1.6g/kg per day for older adults’ metabolism and if living with illness or disease. Simple ways to reach this easily, will be to ensure that we have protein at each meal (aiming for around 25-35g of protein per meal) and ensuring that we eat protein first before carbohydrates (so we don’t get full). Whey protein is also a supplement to consider if you are not getting enough protein in the day. Whey protein also contains leucine which is an amino acid that is involved in muscle maintenance. Another reason why we love collagen is that, as we age- our body produces less and less natural collagen, and collagen is important for the creation of muscle protein such as creatine which stimulates muscle growth and repair. Vitamin D is an important supplementation for sarcopenia prevention. This is a fat soluble vitamin involved in calcium absorption, bone formation and helps maintain muscle strength and function. Another nutrient to watch for is the anti-inflammatory omega 3. If you are not getting two portions of fatty fish a week or regularly consume chia seeds or flaxseed oil- an omega 3 supplement is needed. Omega 3 may help with muscle growth and intramuscular strength. Lastly, along with nutrition, exercise is the most effective intervention for improving quality of life in sarcopenic patients. Rogan Heyns, a local Capetonian biokineticist, mentions that he uses following as outlined by the American College of Sports Medicine (ACSM): Progressive Resistance Training: This involves using weights, resistance bands, or body weight to progressively increase the load on muscles. It helps stimulate muscle growth and strength. Exercise Frequency: At least 2-3 days per week of resistance training is recommended, targeting all major muscle groups. Intensity: The intensity should be moderate to high (around 60-80% of the individual’s one-rep max). Initially, beginners may start with lighter loads and progressively increase. Functional Exercises: Focus on movements that mimic daily activities, such as squats, lunges, and stair climbing, to improve overall mobility and balance. Combining Aerobic Exercise: While resistance training is key, incorporating aerobic exercises (e.g., walking, cycling) helps maintain cardiovascular health and overall fitness, which supports muscle preservation. Consistent training helps to maintain or rebuild muscle mass, strength, and function, which is crucial in preventing frailty and improving the quality of life in older adults. *For the science gurus out there, have you heard about Beta-hydroxy-Beta-methylbutyrate (HMB)? This is a derivative of Leucine (an amino acid involved in protein synthesis). Research showed that taking 3-4 grams of HMB each day for 7 days to 6 months was much better at preventing muscle loss compared to a placebo. Similarly, other studies with older adults found that HMB helps maintain muscle mass during times of bed rest. Definitely, a supplement that we can watch research for. References: https://ajcn.nutrition.org/article/S0002-9165(22)03162-8/fulltext https://www.ifnacademy.com/blogs/sarcopenia-an-old-age-concern/
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