Protein - your building block for wellbeing
Have you ever wondered if you’re consuming enough protein? When it comes to nutrition, protein is one of the cornerstones – no matter what your health goals.
So how can you get a good amount in your diet, and why does it matter? Here’s what you need to know about protein.
What is protein?
Protein is one of your major macronutrients – nutrients your body needs in large amounts to stay healthy. Its major functions include growth and repair.
Protein is made up of smaller compounds known as amino acids. These are often referred to as the building blocks of the body. They are what your body uses to build muscle, skin, hair, organs, enzymes, and even hormones such as thyroxine!
But unlike fats and carbohydrates, there is no storage option for protein in the body. So if you’re not getting enough, problems can arise.
How the body uses protein
Protein plays many essential roles within your body. Some of the most important include:
Building and repairing your cells and tissues
Producing enzymes that drive chemical reactions throughout the body
Building many hormones such as thyroid hormones, insulin and oxytocin
Supporting immune function through the creation of antibodies
Acting as a back-up energy source if carbohydrates and fats are unavailable
Balancing blood sugar levels when consumed with carbohydrates
How to increase protein in your diet
Most people only think of meat when it comes to protein. But there are many more options when it comes to increasing your protein intake!
Sources of protein in your diet can include:
Meat and poultry
Fish and seafood
Dairy products – including goat and sheep milk-based options
Eggs
Beans and legumes
Nuts and seeds such as almonds, peanuts, hemp seeds, chia seeds and pumpkin seeds
Minimally processed soy products such as tempeh and edamame
Keep in mind that some of these contain a higher percentage of protein than others. For example, nuts and seeds also contain healthy fats and fibre, so the percentage of protein is lower. But it all adds up over the day as long as you include a variety of these foods!
Do I need to use a protein powder?
Some people may benefit from adding a protein powder, such as athletes, those recovering from significant injuries, or someone with a restricted diet. But protein powder isn’t necessary for everyone.
Quality also makes a big difference. Whenever possible, reach for a protein powder that has minimal ingredients and ideally no additives.
How much protein is enough?
This can vary depending on your body composition, health goals and any health conditions you may have. After all, the protein required to maintain a body that has more mass and needs frequent repairs (e.g. due to intense exercise) is much higher than what is needed for a smaller body that isn’t exposed to as much damage on a daily basis!
However, if you currently don’t eat much protein on a daily basis? A good starting point is aiming to eat at least 25-30g of protein with your meals.