Updated: Oct 8
Protein is a macro-nutrient that is essential to building muscle mass.
Protein can be found in; meat, fish, chicken, dairy and nuts as well as seeds tofu and a variety of other food sources.
Every cell tissue and organ in your body needs protein to function adequately. your skin hair bones, and hormones also require protein as well as our antibodies. so you can see just how important protein is.
Protein is formed by a long chain of amino acids, there are 20 amino acids which have multiple formations to create different functions throughout the body.
Types of protein
Complete proteins: These foods contain all the essential amino acids. They mostly occur in animal foods, such as meat, dairy, and eggs.
Incomplete proteins: These foods contain at least one essential amino acid, so there is a lack of balance in the proteins.
Complementary proteins: These refer to two or more foods containing incomplete proteins that people can combine to supply complete protein. Examples soups or stews that include legumes and grains.salads made with beans and nuts or seeds.a peanut butter sandwich on whole-grain bread.hummus with whole-wheat pita bread.tofu or tempeh with brown rice or quinoa.
How much protein should you be having ?
Adult men need about 56 grams a day.
Adult women need about 46 grams a day (71 grams, if pregnant or breastfeeding)
If you are training on a regular bases you may consume more protein which has been linked to helping with weight loss due to the fact it helps the body feel fuller for longer and can help you priorities protein-rich foods over sugary fatty alternatives. However, excessive amounts of protein may cause kidney damage and dehydration, so everything in moderation.
You must be aware that your protein is coming from good sources so limiting your red meat and processed food to avoid high sodium and saturated fat content and going for lean meat; fish, beans nuts and seeds.
Most nutritionists agree the best approach is to choose from a variety of protein sources.
If you're watching your weight, try including protein with every meal.
It will help you feel full longer. Spreading protein evenly across your meals is also good for your muscles, which is especially important as you get older and start to lose muscle mass or if you are weight training to help repair muscles.