Are You Eating Enough Protein?

Introduction

Did you know that protein is one of the most important nutrients in our diets? It's essential for the growth and repair of our muscles, and it can help us maintain a healthy weight. But many of us don't get enough protein in our diets, which can lead to health problems. Here's how to make sure you're getting enough protein in your diet.

What is protein and why do we need it in our diets

Protein is a nutrient found in many foods, including meats, dairy products, and plant-based foods.

We need protein in our diets for several reasons. First, protein is essential for the growth and repair of our muscles. Second, protein helps us feel full after eating, which can help us maintain a healthy weight. Third, protein is important for our immune system. And finally, protein plays a role in many other important aspects of our health.

How much protein do we need each day

A simple way to calculate how much protein you need is to initially assess your activity levels.

Inactive people

If you aren't currently physically active you should aim to consume 1.1 to 1.6 grams of protein per kg of body weight.

80kg person - 88 to 128 grams of protein per day

Active people

If you are more physically active then you should consume 1.6 to 2.2 grams of protein per kg of body weight.

80kg person this would be 128 to 176 grams of protein per day.

People who need more protein in their diets

Chronically ill patients

Chronically ill patients have an increased need for dietary protein to aid in the healing process. Increased dietary protein has been found to reduce inflammation, improve gut health and enhance immune system response. Consuming a high-protein diet can also help support muscle growth and tissue repair, which is beneficial for those suffering from chronic illnesses or recovering from surgery or medical treatments. Increased protein intake can also help maintain a healthy body weight and prevent muscle wasting, which can occur in chronically ill patients. Additionally, high-protein diets are associated with improved satiety, which can reduce the risk of overeating and obesity, both of which increase the health risks for those suffering from chronic illnesses. Finally, higher dietary protein intake has been found to improve cognitive function, such as memory and problem-solving skills.

Older adults 

Older adults have an increased need for dietary protein due to changes in body composition, altered metabolism, and physical activity. Increased dietary protein can help maintain muscle mass and strength, improve bone health, reduce frailty risk and improve quality of life.

Studies suggest that the recommended daily intake of protein for older adults should be higher than the current Recommended Dietary Allowance for adults aged 19-70 years, which is 0.8 g/kg bodyweight per day. A higher protein intake of 1.2 to 1.5 g/kg bodyweight may be more beneficial for optimal health and functioning in older age.

Increased dietary protein can also help maintain a healthy immune system and reduce the risk of certain chronic diseases. For example, higher protein intake has been linked to improved cardiovascular health and a reduced risk of stroke and atherosclerosis in older adults.

A high protein diet can also help reduce the risk of type 2 diabetes, obesity and certain types of cancer. Increased dietary protein consumption may also help with weight maintenance by reducing appetite and increasing satiety.

Sources of protein in our diets

There are many sources of protein in our diets. The most common sources include meat, poultry, fish, eggs, dairy products, legumes, and nuts. Protein is also found in some vegetables, such as broccoli and spinach.

Some people choose to get their protein from plant-based sources, such as beans, lentils, soy, whole grains, nuts and seed. These foods are high in fiber and other nutrients, and they can be a healthy option for people who don't eat meat or poultry. However, plant-based proteins may not contain all of the essential amino acids that the body needs, so it's important to mix different plant-based sources together to get all of the essential amino acids. It's also important to understand that the bio-availability of protein in found in plant based foods is reduced due to the fibre content of these foods. If you are choosing to follow a plant based diet then your protein intake will need to be higher to account for this.

 

Some people may find using a protein powder to be beneficial. These supplements are made in a variety of flavors and textures. The best powder options are ones with a complete amino-acid profile such as whey, collagen, or pea protein.

The benefits of a high-protein diet

• Reduces appetite and increases satiety, meaning it helps you stay full for longer
• Increases strength and muscle mass
• A high-protein diet is good for your bones
• Keeps cravings at bay, particularly sugar cravings
• Improves metabolism and helps to burn fat
• Protein is essential for the growth and repair of our muscles, Improves blood pressure
• Helps to maintain weight loss
• Helps you to stay fit as you age

How to get enough protein in your diet

Aim for 30-40 grams of protein per meal and use protein powders if you are active or have increased needs.

What does 30 grams of protein look like?

A palm sized serving of meat, fish, seafood or tofu is around 30g of protein.

Breakfast ideas

Eggs – 3 eggs with spinach, mushrooms, tomatoes and avocado. Sprinkle with pumpkin seeds and whole wheat or rye bread = 25g protein

Protein smoothie – 1 scoop of protein powder, ½ cup blueberries, 1 cup almond milk and 2 tbsp of almond butter = 28g protein

Chia pudding – 2tbsp chia seeds, 1 cup of almond milk, 1 scoop of protein powder = 27g protein

Oats – ½ cup oats, 1tbs chia seeds, 2 tbsp of ABC butter, ½ almond milk, ¼ cup of water, ½ tsp cinnamon, dash of maple syrup = 25g protein

Lunch ideas

Palm size piece of chicken with spinach, tomatoes, cucumbers, mushrooms and 2 tbsp of balsamic vinaigrette = 30g protein

High protein flatbread, with 1 tbs hummus, 85g chicken and salad = 30g protein

Dinner ideas

Palm sized steak, fish or chicken with 1/3 cup quinoa and vegetables = 35g protein

So, there you have it! You now know all about protein and how important it is for our health. You know where to find protein in our diets and some great ways to incorporate more protein into your meals. You also know the many benefits of a high-protein diet and how to make sure you're getting enough protein each day.

If you're looking for a way to improve your overall health, increase strength and muscle mass, or just maintain your current weight, consider adding more protein to your diet. With so many delicious options available, there's no excuse not to get started today!