By Carla Oates
When it comes to maintaining good health, there are a few macronutrients—including healthy fats and carbohydrates—which are essential. But none more so, perhaps, than protein.
While protein often gets a bad rep for being favoured by bodybuilders, this macronutrient is actually vital to our overall health, beauty and wellbeing as it breaks down into amino acids which are used in almost every biological process in the body.
It’s therefore super important that we ensure we’re getting enough of it each day—and more importantly, that it is high-quality and derives from ethical and sustainable sources.
Here’s everything you need to know about protein, including your daily protein requirements...
What Exactly Is Protein?
Put simply, protein is an essential macronutrient and can be thought of as the structural building block of our body. It forms a part of every cell within us and is responsible for a myriad of bodily functions including the maintenance and repair of tissues and muscles, as well as healthy hair, skin and nails. It also plays an important role in our digestive health, as well as hormone, enzyme and neurotransmitter production—and it even boosts our energy by supporting energy production and regulation, helping to keep blood sugar levels stable, too. It makes sense then that protein deficiency can cause a whole bunch of health issues.
From a structural standpoint, protein is essentially made up of long chains of amino acids. While there are 20 amino acids in total, nine of these are considered essential as we cannot make them ourselves and must be obtained from dietary sources. Different types of proteins also contain different combinations and sequences of amino acids—and they also come from various sources. Animal protein, for example, is considered a ‘complete protein’ as these high-protein sources contain all nine of the essential amino acids. ‘Incomplete proteins’, however, usually derive from plant-based sources as they lack one or more of these essential nine. This doesn’t mean that vegans and vegetarians have to miss out on the benefits of proteins, it just means that it’s important to eat a wide variety of wholefoods each day in order to hit your protein intake.
So, How Much Protein Do I Need Each Day?
While everyone’s macronutrient needs differ and it’s important to take into account individual circumstances such as age, gender, current health, body weight or body fat and activity level—current guidelines recommend that men (aged 19–70) consume 64 grams of protein/day and women (aged 19–70) consume 46 grams of protein/day. Pregnant women are also advised to increase their protein intake during the second and third trimesters—as well as while breastfeeding as lactation increases our protein needs—but for everyone else, a simple way to get in tune with your body is to consider your hunger cues. If you’re still feeling peckish after a meal, try pumping up your protein intake as this will help to keep you feeling fuller, for longer. Likewise, if you're an athlete, looking to build muscle or gain muscle mass, the amount of protein you need per kilogram of body weight will differ from someone aiming for weight loss.
For a more personalised approach to calculating your daily protein needs, speak to a nutritionist or registered dietitian as they can develop a healthy eating plan that supports your health and lifestyle goals.
The Best Sources Of Protein
At the end of the day, our body needs protein and we all need to ensure we're hitting our daily protein intake—whether we're vegan, vegetarian or omnivore. Some of the top sources of animal and plant-based protein include beef and red meat, lean meats like chicken breast, fish, eggs, beans, legumes, lentils, dairy products, nuts, seeds, quinoa and wholegrains.
Including a protein supplement like The Beauty Chef's Body Protein+ in your daily routine is also a simple way to hit those RDI of protein. A bio-fermented and high level plant-based protein powder to tone & build lean muscle mass, support fitness and whole-body balance. Formulated to support your daily protein intake, our high level protein powder* contains easily absorbable organic plant proteins including sprouted and fermented pea protein, chia seed, as well as faba bean and digestive enzymes. Gentle on the gut, this powerhouse powder will help you hit your wellness goals and stay fuller for longer.
