Why Protein Matters: The Benefits You Can't Ignore!

Protein is often a buzzword in the world of health and fitness, but it’s much more than just a trend. As one of the three macronutrients, alongside carbohydrates and fats, protein plays a crucial role in maintaining the health of our bodies in so many ways. But what exactly is protein? Why do we need it? And how can we make sure we’re getting enough? Let’s dive into everything you need to know about protein, including its benefits, food sources, and recommended intake.

What Is Protein?

Proteins are large, complex molecules made up of smaller units called amino acids. These amino acids are often referred to as the "building blocks" of protein. When you consume protein-rich foods, your body breaks them down into amino acids, which are used to build and repair tissues, produce enzymes and hormones, and support various bodily functions.

There are 20 amino acids, nine of which are considered essential, meaning your body cannot produce them and you MUST get them from your diet. The other 11 are non-essential and can be made by your body.

Why Do We Need Adequate Protein?

Muscle Growth and Repair

Protein plays a pivotal role in muscle growth and repair. If you’re an athlete, a fitness enthusiast, or anyone who engages in regular physical activity, consuming enough protein is crucial. After a workout, protein helps repair damaged muscle fibres and promotes the growth of new muscle tissue, increasing strength and endurance.

Incorporating protein-rich foods in your post-workout meals can enhance your recovery time substantially. This means less soreness and a quicker return to your favourite activities!

Weight Management

Protein is incredibly effective at promoting satiety. It takes longer to digest than carbohydrates, helping you feel full for longer and reducing cravings. This makes it easier to avoid overeating and can be an important part of a weight loss or weight maintenance strategy.

Supports Immune Function

Proteins are involved in the production of antibodies, which help protect your body against harmful pathogens like bacteria and viruses. A strong immune system is crucial for fighting off infections and maintaining overall health and by ensuring you get enough protein in your diet, you’re providing your body with the resources it needs to mount an effective immune response throughout the year.

Enhances Metabolic Health and Minimises Energy Crashes

Protein has a beneficial effect on metabolic health. Studies have shown a relationship between higher protein intake and improved blood sugar control, as well as better lipid profiles. Protein can help stabilise blood sugar levels by slowing the absorption of glucose into the bloodstream, helping to prevent spikes that can lead to cravings and energy crashes. Incorporating protein-rich foods can thus play a crucial role in maintaining consistent energy levels and promoting overall well-being.

Bone Health

It may be surprising to learn that protein also contributes to bone health! Evidence suggests that adequate protein intake can help maintain bone density and reduce the risk of fractures as we age. When paired with other important nutrients such as calcium and vitamin D, protein becomes a powerful ally in preserving bone strength and health over time.

Supports Hair, Skin & Nail Health

Collagen, a protein, is a key structural component that gives skin its elasticity, strength, and firmness. Protein is also necessary for healthy hair and nails, helping them grow and remain strong.

How Much Protein Do You Need?

Protein requirements can vary depending on factors such as age, sex, activity level, and overall health. However, general guidelines can help most people determine how much protein they should be consuming each day.

General Recommendations

Protein needs can vary depending on age, sex, physical activity level, and overall health goals. The general Recommended Dietary Intake (RDI) for protein is:

• 0.75-0.84 g/kg of body weight - for the average sedentary adult

• For active individuals, this number can range from 1.2 to 2.0 grams per kilogram of body weight, especially for athletes looking to build muscle or recover after intense workouts.

For many individuals and good starting guide, 20-30 grams of protein at a meal is a reasonable target, especially for maintaining muscle mass and keeping you satisfied throughout the day.

Keep scrolling to discover protein food sources and how much protein they can yield

Protein sources can be found across all categories; meat, nuts/seeds, diary, legumes and more!

Food Sources Rich in Protein

Now that we’ve uncovered the immense benefits of protein, let’s explore the top food sources that can help you meet your protein needs!

Animal-Based Sources

1. Lean Meats/Eggs: Chicken, turkey, and lean cuts of beef or pork are excellent protein sources, offering a variety of essential amino acids. Chicken: 30 grams of protein per 115 grams of cooked, skinless chicken breast. Turkey: 25 grams of protein per 85 grams of cooked turkey breast. Eggs: 18 grams of protein per 3 large eggs.

   
   

2. Fish and Seafood: Fish such as salmon, tuna, and shrimp are not only high in protein but also come packed with heart-healthy omega-3 fatty acids. Canned Tuna: 20 grams of protein per 85 grams of canned tuna in water.

   
   

3. Dairy Products: Greek yogurt, cottage cheese, and milk are delicious sources of protein that can easily be added to meals or snacks. Greek Yoghurt: Around 15 grams of protein per 150 grams of plain Greek Chobani yogurt - protein levels with vary depending on brand Cheese: 7 grams of protein per 28 grams of cheddar cheese.

   
   

Plant-Based Sources

1. Legumes: Beans, lentils, and chickpeas are fantastic plant-based protein sources, rich in fibre and essential nutrients. Lentils: 9 grams of protein per ½ cup (about 100 grams) of cooked lentils. Black Beans: 8 grams of protein per ½ cup (about 130 grams) of cooked black beans.

   
   

2. Nuts and Seeds: Almonds, chia seeds, and hemp seeds contain a good amount of protein and are convenient snack options. Almonds: 6 grams of protein per 28 grams (small handful) of almonds or peanuts.

   Pumpkin Seeds: 7 grams of protein per 28 grams (small handful) of roasted pumpkin seeds

   
   

3. Tofu and Tempeh: These soy products are great alternatives for those following a vegetarian or vegan diet, providing complete protein sources. Tofu: 10 grams of protein per 113 grams of firm tofu. Tempeh: 21 grams of protein per 85 grams of tempeh.

   
   

Protein Supplements

For those with higher protein needs or a busy lifestyle, protein powders and bars can be convenient options. From whey protein to plant-based blends, there are various options to suit different dietary preferences.

Conclusion

Protein is a remarkable macronutrient that plays a vital role in the body’s overall performance and health. From supporting muscle growth and recovery to promoting weight management and immune function, the benefits of protein are numerous.

So, whether you’re an athlete striving for peak performance or someone simply looking to enhance your overall well-being, prioritising protein in your diet is an effective strategy. With a wide array of food sources available—from lean meats to legumes—there’s no shortage of delicious ways to fuel your body and improve your health.