Protein isn’t just for a gym junkie or bodybuilder; protein is often the foundation upon which a healthy diet is built. In terms of its role in the body, it isn’t necessarily more important than carbs or fats, but in terms of staying strong, lean and healthy, getting adequate protein in your diet is imperative.
This is because proteins main job is to provide the building blocks for the growth and maintenance of all body tissues; muscles, skin, organs, ligaments, tendons, and much more. Protein is also important in immune function, enzymatic reactions, chemical messaging, transport and storage of smaller molecules, helps regulate pH, and it can even provide the body with energy (when fats and carbs are not available). The reason protein plays such a key role in a healthy diet isn’t just because it helps to grow and maintain muscle mass, protein also helps keep us feeling ‘satiated’ or feeling fuller for longer.
Some high quality sources of protein, per 100g –
Whey Protein 80g
Lean Beef 36g
Chicken Breast 33g
Tuna Steak 32g
Smoked Salmon 20g
Tofu 17g
Eggs 12.5g
Chickpeas & Lentils 9g
In terms of daily protein recommendations, like with training, there is no ‘one size fits all’ number. However as a guide it is recommended we consume 1.6 – 2.2g of protein per kg of body weight.
This is just a guide, it is important to use these recommendations as a starting point to build from. Different people, with different body compositions, lifestyle and genetics will need completely different amounts to one another. But there is one thing that is certain, it is important that we all consume adequate amounts of protein to support our daily functions, recover and repair from training as well as grow our muscles.