Understanding Protein: Why It Matters

In the world of nutrition, protein reigns supreme, and for good reason! As a crucial macronutrient, protein is essential for keeping our bodies healthy and strong. But what exactly is it, and why is it so important?

What is Protein?

Protein consists of large, complex molecules formed by smaller units called amino acids. These amino acids are often called the “building blocks of life” because they’re vital for our body’s tissues and organs to function properly. There are 20 different amino acids that can combine in various ways to create a unique protein with a specific function. While our bodies can produce some amino acids, we need others, called essential amino acids, from our diet. This highlights the importance of a high-quality and diverse protein intake.

Protein is also essential for the production of collagen, the most abundant protein found in the body.

Collagen is an important part of connective tissue, providing strength and structure to bones, tendons, and ligaments. A deficiency in protein can affect the status of many other nutrients, namely phosphorus, potassium, sodium, chlorine, water, nitrogen, sulphur, zinc, magnesium, and vitamin A within the body. A lack of any of these nutrients may result in poor growth, a breakdown of muscle tissue, poor immune function, low mood, impaired brain function (e.g. learning and memory), blood sugar balance and infertility.

The Power of Protein: Benefits for Your Body

Protein plays a vital role in several bodily functions:

• Muscle Growth and Repair: Protein helps repair and strengthen muscle tissue, crucial for growing children and active individuals.
• Enzyme Production: Enzymes, which drive vital chemical reactions in the body, are made of proteins.
• Hormone Regulation: Many hormones that regulate functions like metabolism, growth, and mood are protein-based.
• Immune Function: Protein is essential for producing antibodies that fight off illness.
• Gut Health: Protein helps build sufficient hydrochloric acid in the stomach, necessary for protein breakdown and absorption.
• Detoxification: Amino acids are vital nutrients for the liver’s detoxification process.

Brisbane Naturopaths Recommend: Protein Sources

Protein comes from both animal and plant sources, each with its own advantages. Understanding these sources can help you make informed dietary choices.

1. Animal-Based Protein Sources (Complete Proteins)

These protein sources contain all nine essential amino acids:

• Meat: Beef, chicken, pork, and lamb are rich in protein and essential nutrients like iron and vitamin B12.
• Fish & Seafood: Excellent protein sources rich in omega-3 fatty acids for heart health.
• Dairy Products: Milk, cheese, and yogurt provide a good balance of protein and calcium for strong bones.
• Eggs: A top protein source, eggs are also rich in essential vitamins and minerals like choline for brain health.

2. Plant-Based Protein Sources (Building Complete Proteins)

Plant-based protein is gaining popularity, especially among vegetarians and vegans. While some plant proteins lack one or more essential amino acids (incomplete), they can be combined to create complete proteins. Here are some key sources:

• Legumes: Beans, lentils, chickpeas, and peas are packed with protein and fiber, promoting heart health and digestion.
• Nuts & Seeds: Almonds, walnuts, chia seeds, and flaxseeds offer protein, healthy fats, and important vitamins.
• Whole Grains: Quinoa, brown rice, and oats provide protein and fiber for sustained energy throughout the day.
• Soy Products: Tofu, tempeh, and edamame are complete proteins, ideal for vegetarians and vegans.
• Vegetables: Some vegetables, like broccoli, spinach, and Brussels sprouts, also contain protein, although in smaller amounts.

How Much Protein Do You Need?

The amount of protein needed depends on factors like age, gender, activity level, and overall health. Generally, adults need at least 0.8 grams of protein per kilogram of body weight. However, individuals who are more active, aim to build muscle, or have specific health conditions may require more. Consult your Brisbane Naturopath to determine your specific needs.

For an inactive person, the estimated intake for protein for a:

• Adult Female- is 0.75 – 1 gram per kg of body weight per day

• Adult Male- 0.84 -1 gram per kg of body weight per day

• Athletes and those training should aim for 1.5-1.8 grams of protein per kg of body weight daily. When trying to increase muscle mass, protein intake can go as high as 2.0 grams per kg of body weight per day, with added training too.

For children, the intake of protein varies during periods of growth and development as below:

• Children aged 1- 8 years old 12-16 grams of protein per day

• Children aged 8 – 13 years old 16-24 grams of protein per day

• Female adolescent 14 – 18 years old – 35 grams protein per day

• Male adolescent 14 – 18 years old – 49 grams protein per day

Here are some Protein Sources:

Protein Amount Grams per serve

1 egg (raw) 50g 5-6

2 egg whites (raw) 70g 7-8

1 large egg (boiled) 1 7

Anchovies 5 5.8

Bacon 2 slices (thick style) 10-12

Chicken 100g cooked 20-25

Cottage cheese 100g 15-18

Feta cheese 28g 4

Fish 120g 20

Prawns 85 g cooked 12.75

Goats cheese (soft/chev) 100g 18-19

Goats milk 250ml 8

Greek Yoghurt full fat 150g 11-12

Ground Turkey 85g 23

Haloumi cheese 30g 6

Lean Beef or Lamb 120g 25

Milk 250ml 8-10

Tofu 170g 14

Adzuki beans 1 cup 17

Almond butter 1 Tbs 2

Almonds ¼ cup 7

Baked beans 100g 6

Black beans 1 cup 15

Brazil nuts ¼ cup 5

Bread (gluten-free) 1 small slice 3

Bread (sourdough) 1 small slice 3.8

Bread (wholegrain) 1 small slice 3.6

Brown rice 1/2 cup cooked 2.3

Peanut butter 2 tbsp 7-9

Pumpkin seed ¼ cup 7

Quinoa (dry) 85g 12

Quinoa (cooked) 1 cup 5

Rolled oats 100g (2/3 a cup) 11-14

Chickpeas 1/2 cup cooked/82g 7.3

Tips to get more protein in your diet:

Aim to consume 20 g to 25 g of protein at each main meal.

• Add eggs, cottage cheese, or nut/seed butter to wholemeal instead of white toast, for more wholegrain protein.

• Swap sugary cereals for oats with high-protein yoghurt, or porridge topped with chopped nuts/seeds.

• Make breakfast omelettes with cheese, mushrooms

• Snack on high protein yoghurt topped with chopped nuts/ seeds and a handful of fresh berries.

• Add feta cheese or nuts/seeds to salads

• Add canned sardines or salmon on rice crackers as a snack.

• Swap chocolate, crackers, and potato chips for a handful of spiced nuts as a mid-afternoon snack.

• Mix your own homemade granola/trail mix/muesli with more nuts and seeds, and less dried fruits.

• Spread nut/seed butters or hummus onto rice crackers as a snack.

  Make protein balls, cookies, bars or slices with nut/seeds, nut/seed butter, cacao, and protein powder.

• Make smoothies with coconut or nut milks (e.g. almond, cashew, and macadamia). Add in 1 tablespoon of nut/seed butter and cacao.

• Boost your intake with protein powders. Sprouted and fermented golden pea, brown rice, hemp, and pumpkin seed are common plant-based protein powders to consider adding to smoothies.

Conclusion: Building a Healthy You with Protein

Protein is a cornerstone of a balanced diet, providing the foundation for many bodily functions. By understanding different protein sources, both animal-based and plant-based, you can tailor your diet to meet your nutritional needs and achieve optimal health and well-being.

Brisbane Nutritionist Tips: Variety is Key!

Include a variety of protein sources in your meals to ensure you receive all the essential amino acids your body thrives on. Whether you prefer animal products or plant-based options, there are delicious and nutritious ways to enjoy this vital nutrient.

Morkare Natural Clinic: Your Brisbane Naturopath & Nutrition Partner

Our team of Brisbane Naturopaths and Nutritionists can help you create a personalized plan to optimize your protein intake and achieve your health goals. Contact us today!