Protein is crucial to good health, especially if you are unwell or mature age. However, I find that many of my patients have far too little of this vital macronutrient.
We don’t store any excess, which means that we need a good daily supply from our diet.
As a rough guide, you need around 1 g protein for every kg you weigh.
DAILY PROTEIN CALCULATOR
Your current weight (kg) = Your protein requirement (g)
For example, if you weigh 60 kg, you will need around 60 g of protein every day.
WHY DO WE NEED PROTEIN?
Our organs, immune cells, muscle, hair, skin, nails, and some components of our blood plasma are all made up of protein. Enzymes and many hormones are also made of protein.
Not enough can result in a weakened immune system, hair loss, fatigue, hormonal imbalances and other health problems.
If you have health issues, focusing on your protein intake should be an important part of your wellness plan. Likewise, if you are mature age, you may not break down and absorb protein as well as you used to. Higher muscle mass is linked with longevity so getting your daily amount plus sensible exercising is a must.
If you find that you snack a lot, especially in the evening, it is likely that you have not had enough protein over the day. Protein is slowly broken down and released into the bloodstream, which means that your blood sugar remains steady and you will feel fuller and more satisfied after eating.
If you feel particularly stressed, it helps to balance stress hormones by eating a substantial amount of protein at breakfast time. Aim for around 20-30 g of protein for this meal.
GOOD SOURCES OF PROTEIN
APPROX PROTEIN PER SERVE (g)
2 eggs 12
100 g raw chicken breast 25
100 g raw beef steak 21
100 g raw salmon steak 20
100 g tinned tuna 28
120 g tinned chickpeas 9
120 g tinned black beans 10.2
120 g tinned kidney beans cooked 9
120 g tinned butter beans 9
120 g tinned lentils 5
120 g baked beans 10.3
100 g tofu 15.9
100 g houmous 1.8
1 tbsp (30 g) peanut butter 4
1 tbsp (15 g) almond butter 3.4
28 g (about 23 almonds) 6
1 tbsp (4 g) pumpkin seeds 1
1 tbsp (9 g) sunflower seeds 2
1 tbsp (12 g) chia seeds 2
1 tbsp (12 g) hemp seeds 3
100 g cooked quinoa 4.4
30 g vegan protein powder (pea & rice) 24.3
30 g hemp protein 14
30 g whey protein concentrate 24
30 g whey protein isolate 26.6
1 cup (234 g) cooked oats 6
1 cup cooked (195 g) brown rice 5
1 cup (158 g) cooked white rice 4.3
1 slice wholewheat bread 3.6
1 slice white bread 2.3
1 wholemeal wrap 4.8
1 white wrap 4
1 cup (140 g) white pasta 8
1 tbsp Goji berries 1