Are you eating enough protein?

What is protein?

Protein are the building blocks of the body, made up of 20 amino acids. It provides structure and fuel in the human body. Protein is required for many different functions in the body such as; synthesis of body proteins & metabolites, hormone and enzyme production & building and repairing muscles, bones, ligaments and tendons. Protein also plays an integral role for our skin, hair, nails, organs and blood. 

Protein is a macronutrient that we can obtain from either animal or plant based sources. It is known to have the highest thermogenic effect of food out of all the macronutrients. Thus, when eating protein, carbohydrate and fat in the same amounts, protein will burn the most calories.  Protein helps stabilise blood sugar levels, induces muscle protein synthesis and encourages recovery and satiety. There are around 20 amino acids that are derived from protein sources. Nine of these are considered essential and can only be obtained through diet. The remaining amino acids are synthesised by the body. 

The recommended daily intake for protein is around 0.8g per kg of body weight. This is the minimum amount of protein we need to function. If you are quite an active individual an increased amount of protein would be of some benefit ranging from around 1.5g - 2.1g of protein per kg of body weight. The amount needed will be depend on the individual and the goals that they are trying to achieve. If you consume 1-2 palm servings of protein at every meal, you will more than likely consume enough protein for optimal health and performance. 

All animal sources are considered complete protein sources which basically means that the protein source contains all essential amino acids. Plant based sources mostly contain a range amino acids, some of which need to be combined so that all essential amino acids are consumed. Examples of high quality protein sources include; grass-fed beef & lamb, free range pork, poultry, free range pork, eggs, good quality whey & plant based protein powders. Great plant based protein which include all essential amino acids include tofu, tempeh & quinoa. 

Tip of the day: If you are not feeling full or satisfied after your main meals, try and increase your protein every meal and see how you go!!