What Is Protein?

Protein is made up from building blocks called Amino Acids. Your body produces some amino acids, but others can only be absorbed through your diet.

These amino acids combine in different forms to create proteins, which when consumed helps your body function as it should.

Why Do We Need Protein?

Every cell in your body contains protein! Protein provides your body with fuel, and is essential to maintain and repair your cells.

Beyond this, protein supports healthy growth & development, and keeps your bones, skin & muscles strong and healthy. From a fitness perspective, protein aids muscle repair after working out, allows you to maintain a healthy weight and helps you build lean muscle.

Sources of Protein

• Lean meat like skinless turkey & chicken
• Tuna
• Sardines
• Eggs
• Cottage cheese
• Quinoa
• Tofu
• Buckwheat
• Lentils
• Nuts

Note: Many animal products provide all the amino acids you need, such as lean meat, eggs and dairy products. Plant-based products, on the other hand, do not contain all the amino acids you need. That means that it's best to pair them together to get everything in one go. For example, beans contain some amino acids, while rice contains others. Pair them together for a complete meal!

How Much Do I Need?

An adult with low to moderate physical activity should consume about 0.8-1 gram of protein per kilogram (2.2 lbs) of body weight a day. That means, if you weigh 60kg (132lbs), you should consume approximately 48-60 grams of protein per day.

On the other hand, if you're high active you might require up to 1.2g per kg (2.2 lbs) of bodyweight to facilitate recovery from your workout sessions.

Does Timing Matter?

As a general rule of thumb, it's best to include a portion of carbs, fat & protein with every meal. The major food groups complement each other, and help you feel full and satisfied.

If you're interested in muscle growth, aim to consume protein up to 2 hours post workout. This can be in the form of a shake, or a healthy recovery meal like jacket potato with tuna.

Pro Tip: If you like to supplement your proteins, make sure you still consume whole-food sources too. This will help you increase the vitamins & minerals you absorb, as well as giving you a sense of satisfaction and diversity in your diet.

Want to try something new? Don't miss these protein-rich dinner recipes.