What is Protein and How much should we be Consuming?

Protein is an essential nutrient that plays a critical role in nearly every function of the human body. From building and repairing tissues to producing enzymes and hormones, protein is a key player in maintaining overall health. In this article, we’ll delve into what protein is, why it’s important, and how much you should be consuming. We’ll also explore the benefits of plant protein as a sustainable and health-conscious choice.

 What is Protein?

Protein is a macronutrient made up of amino acids, which are the building blocks of our muscles, skin, and bones. There are 20 different amino acids, nine of which are essential, meaning our bodies cannot produce them, so we must obtain them through our diet (1). Proteins can be found in a variety of foods, including both animal and plant sources.

• Animal proteins, found in meat, dairy, and eggs, are considered complete proteins because they contain all nine essential amino acids.

• Plant proteins are derived from sources like beans, chickpeas, lentils, nuts and seeds. Only a small number of plant-based foods contain all nine essential amino acids. For examples, soy products (e.g. tofu, edamame, tempeh), hemp seeds and quinoa are a few that are complete proteins.

 Why is Protein Important?

Protein is vital for numerous bodily functions, making it crucial to consume adequate amounts.

1. Muscle Repair and Growth: Protein is essential for repairing and building muscles, especially after physical activity (1).

2. Enzyme and Hormone Production: Proteins are necessary for the production of enzymes and hormones, which regulate various bodily functions, including metabolism and immune response (1).

3.  Satiety and Weight Management: Protein is more filling than carbohydrates or fats, helping to curb hunger and support weight management (2).

4. Tissue Repair: Protein is a critical component in repairing tissues, especially after injury or surgery (1).

How much Protein do we need?

The recommended daily intake of protein varies based on factors such as age, gender, and activity level. The average adult should aim to consume roughly 0.8-1.6 grams of protein per kilogram body weight per day (2). This recommendation can be higher for those who engaged in regular, intense physical activity or who want to increase muscle mass (2). We suggest spacing this across the day to help achieve your protein requirements.

Example Case: 80kg adult consuming 1g protein/kg body = 80g protein daily

Breakfast: ~15-20g protein

Lunch: ~25-30g protein

Dinner: ~25-30g protein

Snacks throughout the day: ~5-10g protein

 What is Plant Protein?

With the rising popularity of plant-based diets, many people are turning to plant protein as a primary source of this essential nutrient. Plant proteins are not only beneficial for our health but also for the environment. They provide sufficient protein while also containing fibre, vitamins, and minerals (3). Additionally, plant proteins have been linked to a lower risk of heart disease and other chronic conditions (3).

What are the Benefits of Plant Protein?

1. Nutrient-Rich: Plant proteins often come packed with other nutrients like fibre, antioxidants, and phytonutrients, which contribute to overall health (3).

2.  Lower in Saturated Fat: Unlike some animal proteins, plant proteins tend to be lower in saturated fat, which is beneficial for heart health (3).

3.  Environmental Impact: Plant-based proteins require fewer resources to produce, making them a more sustainable option for the planet (3).

How much Plant Protein is in 100g of Plant-based Foods?

• Peanuts: 26 grams

• Hemp Seeds: 25 grams

• Tempeh (cooked): 20 grams

• Chia Seeds: 16 grams

• Firm Tofu (cooked): 12 grams

• Edamame: 12 grams

• Lentils (canned): 9 grams

• Black/ Kidney Beans (canned): 8 grams

• Chickpeas (canned): 7 grams

• Quinoa (cooked): 5 grams

*Please keep in mind this is per 100g of food and it is sometimes not realistic to eat 100g in one sitting. E.g. 100g chia seeds. It is also important to note that these values can vary from product to product and when cooked.

How to Incorporate more Plant Protein into our Diet?

Incorporating plant protein into our diet doesn’t mean we have to give up animal products entirely. Instead, we can balance our meals by adding more plant-based options.

Simple Examples:

• Swap meat to beans, chickpeas or tofu into stews, curries, casseroles and salads

• Add lentils into mince dishes such as bolognaise, lasagne, Shepard’s pie

• Add kidney beans and black beans into Mexican dishes for extra fibre and nutrients

• Try bean patties or falafels on your burgers, sandwiches and salads

• Sprinkle nuts and seeds on salads, yogurt, or porridge for an extra crunch and protein boost

Conclusion

Protein is a crucial nutrient that supports various functions in our body, from muscle repair to hormone production. While animal protein is a complete source, plant protein offers a wealth of health benefits and is a more sustainable choice for the environment. Whether you choose animal, plant, or a combination of both, ensuring you get enough protein each day is key to maintaining our health and well-being.

References:

1. Department of Health. ‘Protein’. Better Health Channel, Victoria State Government, 24th July 2024.
   https://www.betterhealth.vic.gov.au/health/healthyliving/protein

2. Stuart M. Phillips, Stéphanie Chevalier, and Heather J. Leidy. 2016. Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism. 41(5): 565-572. https://doi.org/10.1139/apnm-2015-0550

3.  Hertzler SR, Lieblein-Boff JC, Weiler M, Allgeier C. Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function. Nutrients. 2020 Nov 30;12(12):3704.
   doi: 10.3390/nu12123704.

Copywrite: Lyndal Schnabel Dietitian 2024