Protein

Protein food

What is Protein?

We know that we need protein but what is it? What are the best sources and how much do you need? Our bodies are made up of 75% protein so it is necessary to eat adequate amounts and especially important if you are building muscle. 

Protein is made up of amino acids which are known as the building blocks of protein. There are about 22 different amino acids but there are 9 essential amino acids. Essential amino acids are not produced naturally by the body, so they have to be obtained from the foods we eat. The 9 essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Each of these amino acids have unique properties and play crucial roles in our working bodies.

What is protein for and what does it do?

Simply put, protein aids the recovery and growth of the muscles after a workout at the gym.

Protein helps repair the "ripped" or "damaged" muscles allowing them to grow bigger and stronger in an attempt to cope with the next gym work out - once you increase the intensity or weight used in your workout you will be able to "rip" or "damage" your muscles again so the cycle restarts..but that's a whole new article!

What is complete protein

A complete protein (also known as whole protein) is a source of protein that contains an almost equal proportion of all the essential amino acids.

By "almost equal proportion" we mean that all essential amino acids are near to an equal amount - if a food contains all essential amino acids but one is of much lower value it is not a complete protein.

Protein Power 

Did you know protein is an important component of every cell in your body? Your hair and nails are mostly made from Protein. You need protein for your muscles, bones, and the rest of your body. Exactly how much protein you need will depend on your age.

"Protein is the building block for our body, adequate protein with workouts increases lean body mass which leads to higher resting metabolic rate," says nutritionist Lovneet Batra.
Explaining further she added, "This means your body will burn more energy even while sitting. Also, the thermogenic effect of proteins is higher as compared to carbs which means they require more energy to digest."  

 Best sources of protein

The best sources of protein is found in sufficient quantities of meat and fish. High sources of protein can also be found in seeds and nuts. (they may be small but they are power packed!) Vegetable protein also contains some or all of the amino acids but with a lower nutritional value.

Food contain Proteins:

Food (Per 100g)	Protein
Almond Nuts	21.1g
Anchovies	14.5g
Asparagus	2.9g
Avocado	1.9g
Bacon	15.9g
Baked Beans	9.5g
Bananas	1.2g
Beef Fillet Steak	20.9g
Bread (wholemeal)	11.0g
Broccoli	4.2g
Carrots	0.6g
Cheese	30.9g
Chicken Breast (Skinless)	23.5g
Coconut	3.33g
Cod fish	17.9g
Cottage Cheese	12.2g
Couscous	15.1g
Crab meat	18.1g
eggs	12.5g
Goji Berries	12.3g
Haddock Fish	16.4g
Hummus	7.4g
Lamb (Steak)	19.9g
Lobster	26.41
Milk (Semi Skimmed)	3.6g
Milk (Whole)	3.3g
Monkfish	24g
Orange	1.1g
Orange Roughy Fish	22.64g
Pasta	12.5g
Peanut Butter (Crunchy)	24.9g
Peas	5.9g
Pizza (Pepperoni)	11.4g
Pork Chops	19.3g
Porridge oats	11.0g
Potatoes	2.1g
Prawns	17.0g
Pumpkin Seeds	28.8g
Rice (brown)	6.9g
Salmon Fish Fillets (Boneless)	21.6g
Sardines (Fish)	21.5g
Sausages (pork)	13.9g
soya beans	35.9g
Spaghetti	5.1g
Spinach	2.8g
Sunflower Seeds	23.4g
Tilapia Fish	24g
Tofu	12.1g
Tuna Fish (Steak)	25.6g
Tuna Fish (Tinned)	26.3g
Turkey Breast (Skinless)	22.3g
Venison (Deer meat)	30.21
Yogurt	4.5g

    
Signs of Protein deficiency: 
-    Muscle loss (unexpected weight loss) 
-    Fatigue 
-    Low sex drive 
-    Depression 
-    Uneasiness (anxiety) 
-    Anemia

How Much Protein You Need?
An average man needs around 60 grams of protein and woman needs 55 grams of protein per day.
Lovneet Batra, Sports Nutritionist and a foodie says, "If you have one serving of protein with every meal and include two protein snacks in a day, you'll be good to go."

 If you are a vegetarian then plant based diet can be very beneficial for you, added Lovneet Batra. "They add productivity; enhance your mood and helps lower down your cholesterol levels."

According to the Institute of Medicine, you should get at least 10% of your daily calories from protein. Note: The daily calorie consumption from protein should not exceed 35%.

Posted in: Protein