Nutrition

Protein: What you need to know

WHAT IS PROTEIN?

Protein is found throughout the body – in virtually every single place you look. From your cells, to your muscle, skin, bone and hair, protein is there making up vital parts of the tissue.

Protein is also a macronutrient – which means a large amount of it is required in the body to keep everything ticking over nicely. Other macronutrients include fat and carbohydrates.

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RECOMMENDED AMOUNT OF PROTEIN

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The recommended amount of protein will vary over your lifetime and will vary depending on your exercise, your overall health and your age. The British Nutrition Foundation says an average requirement of 0.6g of protein per kilogram bodyweight per day is estimated. The Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram bodyweight per day in adults. This equates to approximately 56g/day and 45g/day for men and women aged 19-50 years respectively. There is an extra requirement for growth in infants and children and for pregnant and breast-feeding women.’

The current average consumption of protein in the UK is 88g for men and 64g for women – which is more than enough to give the body what it needs.

PROTEIN RICH FOODS 

So what is the best source of protein?

Meat, fish, poultry, dairy and eggs are all excellent sources of protein. Soy in the form of milk or tofu, also is high in protein.

ANIMAL BASED PROTEIN

• Meat
• Dairy
• Eggs
• Poultry

PLANT BASED PROTEIN

• Soy
• Black beans
• Legumes
• Pumpkin seeds
• Nuts
• Whole grains (such as rice, quinao)
• Seeds
• Mushrooms
• Lentils
• Wheat germ

As you can see, there is a wide range of choice there, and enough to sustain a vegetarian or vegan diet too, if you are savvy about putting your meals together.

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We’ve suggested a few easy protein meals:

  • High protein breakfast: Scramble eggs with pumpkin seeds, mushrooms and lean bacon/turkey bacon. For vegan, scrambled tofu with mushrooms and pumpkin seeds.
  • High protein lunch: Roasted salmon with quinao, tofu and spinach. For a vegan, roasted tofu in paprika and chilli, with quinao and spinach.
  • High protein dinner: Lean piece of chicken/beef or pork, with brown rice and roasted vegetables. For vegan, roasted butternut squash stuffed with lentils and chickpeas.
  • High protein snack before bed: Handful of unsalted nuts.
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