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As we watch the new series of on SBS and witness 10 contestants battle the life and death conditions posed by the West Coast Ranges in Tasmania, we’re confronted by notions of survival and possible malnutrition.
We witness contestants who don’t for days and wonder: how much protein do we really need to consume in order to survive? What’s the worst that could happen if we go without?
We need protein in large quantities to survive. So it is incredibly important.
We know protein is essential for life. But, according to accredited practicing dietitian and program director of the Bachelor of Nutrition and Food Sciences at , "If we don’t eat enough of it over the long-term, we could literally waste away."
“Protein is a macronutrient that supplies energy for us to use,” Dr Mantzioris adds. “We need protein in large quantities to survive. So it is incredibly important. The body’s systems that are responsible for immunity and making hormones need protein. If we don’t get enough protein, these systems will start to falter.”
Why do we need protein?
The short answer is – for many different reasons, or, different physical functions in our body. As Dr Mantzioris explains, protein provides humans with essential amino acids. If we don’t eat get enough in our diet, our body will break down our muscles to get the essential amino acids it needs.
Accredited practicing dietitian and sports dietitan at, Francisca Pereira-Scarfo, adds that dietary protein helps to build muscles that protect our bones. “Muscles provide cushioning so that you’re not just skin and bone,” she says. “Having more muscle is more protective when you fall. That’s why protein is such an important part of our diet.”
A high-protein diet, research shows, is effective in reducing your risk of Alzheimer’s disease. Source: Getty / E+/Getty Images
Dr Mantzioris raises another implication of not meeting our protein needs. “Protein is used to make neurotransmitters that make us feel happy, like serotonin and tryptophan. Our mood will be worse if they aren’t eating foods with protein.
“Couple that with the isolation, and I imagine, the anxiety and fear that [people in the wilderness, living alone] may face, and that will make the experience really challenging.”
How much protein do I need a day?
The sets that specify our daily protein needs. If our protein intake falls below these amounts over the longer term, all things remaining equal, our health will deteriorate.
"If one don't have protein for a week, it's not a big deal. But the longer one goes without it, the more problematic it becomes."
On average, men have higher protein needs per kilo of body weight than women. “Men generally carry more muscle than women, and women generally carry more fat in their breasts, legs and bottom,” says Pereira-Scarfo.
Quinoa is a high-protein wholegrain that is highly nutritious. Source: AAP / CURRIE COMMUNICATIONS/AAP
People aged 70 and over need to eat more protein than younger individuals to survive – about one gram per kilogram of body weight is essential to maintain muscle mass and strength. Children, pregnant women and breastfeeding women also require more protein per day than other groups.
Finally, highly active people who participate in regular, intense physical activity will need to consume 1.2 to two grams per kilogram of body weight each day.
Protein is used to make neurotransmitters that make us feel happy.
Of course, there are exceptions. “If someone was malnourished, we would need to increase their protein intake. If someone had a burn or was in need of greater wound care, they would need to consume higher [amounts of] protein. However, if a person had liver or kidney failure, they would need their protein levels reduced," she adds.
This comes with a very big caveat that individual protein needs vary depending on various factors, including age and lifestyle (for example, women in midlife will have higher protein needs than their younger counterparts). Therefore it is important to plan protein consumption based on personalised analysis.
What's the best source of protein in the wild?
It goes without saying that if you’re surviving in the wild on limited resources, protein may feel like it's hard to come by.
That's why Dr Mantzioris recommends a diet that mixes animal-proteins that provide all the essential amino acids we need with a diverse variety of plant-based proteins that provide a varying selection of amino acids. Source wattle seeds, chestnuts, nettle, witchety grubs and bunya nuts and, when you can, go fishing or hunt wild animals.
Eat nuts and seeds on a daily basis and get one good fish or other animal-based protein meal in their diet at least twice a week.
“My advice [to someone in the wilderness] would be to get some animal proteins every now and again, if they can. Eat nuts and seeds on a daily basis and get one good fish or other animal-based protein meal in their diet at least twice a week.”
If you’re lucky enough to catch a huge fish or kangaroo out in the wild twice a week, avoid eating it all in one sitting.
“Your body can only absorb a certain amount of protein in one go,” says Pereira-Scarfo. “If you eat too much at once, your body will excrete the excess. We usually recommend having about 30 grams of protein at each main meal. Spread out your protein consumption throughout the day, waiting at least three hours before each serve, so your body can absorb it.”
Any information contained in this article is of a general nature, and should not be considered medical advice. Please consult a dietitian or medical professional for individualised advice.
