Protein Sources + How Much to Have

Protein is an essential nutrient that plays a vital role in many bodily functions, including building and repairing tissues, creating enzymes and hormones, and transporting nutrients throughout the body. The RNI Reference Nutrient Intakes for Protein is 55g for men and 45g for women (Department of Health 1991). However, this is the minimum amount needed for someone sedentary.

Research has shown that higher protein intakes between 1.2 and 1.6 g/kg body weight help support weight loss (Leidy, H. J. et al 2015) This same study shows that foods that are high in protein actually slow down the digestive process, which makes our brains think we are feeling more satiated and also requires more calories for digestion. 

Satisfying, higher-protein meals can also reduce the likelihood of overeating later in the day. 

Remember, weight loss will always be about creating a calorie deficit but adding in a higher ratio of protein will protect your lean muscle mass and help target fat loss. On the other hand, if your goal is to increase muscle mass. then increasing the ratio of protein as you increase calorie consumption can help you build greater muscle mass and strength, which is important for overall health and fitness.

There are many different sources of protein, both animal and plant-based. Some of the best sources of protein include:

• Lean meats such as chicken, turkey, fish, and pork

• Eggs

• Dairy products such as milk, yoghurt, and cheese

• Beans

• Lentils

• Tofu

• Nuts

• Seeds

These foods are all good sources of complete protein, which means they contain all nine essential amino acids that the body cannot produce on its own. It is important to include a variety of protein-rich foods in your diet to ensure that you are getting all the essential amino acids you need.

If you are looking for ways to increase your protein intake, there are a few things you can do. First, try to include some protein-rich food at every meal and snack. Second, choose lean protein sources whenever possible. Third, (only for those needing to increase weight) consider adding protein powder to smoothies or other drinks. Finally, talk to your doctor or a registered dietitian if you have any concerns about your protein intake.

Here are some tips for incorporating more protein into your diet:

• Have eggs for breakfast, poached, boiled or otherwise cooked without adding fat.

• Add beans or lentils to your lunch salad.

• Make sure your evening meal is based around a high protein source as suggested above, a good serving size is the size of the palm of your hand.

• Snack on fat-free Greek yoghurt, things like hummus, nuts, seeds etc.

By following these tips, you can easily increase your protein intake and improve your overall health and perhaps give weight loss a boost if that's what you are after.

Reference

• Department of Health Report on Health and Social Subjects (1991) Dietary Reference Values for Food Energy and Nutrients for the United Kingdom.

• Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., … & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S-1329S.