Let’s get protein right…
All food - whether that be protein, fat or carbohydrate, can be defined as an assembly of compounds in the body used to perform particular functions. Protein is just one set of these building blocks designed to perform a number of specific functions, made possible through the assembly of amino-acids into long chains that are functional.
Why is Protein Important?
Protein is an essential building block of the human body that cannot easily be manufactured internally in the absence of amino acids. Instead we must consume protein through food to stimulate nitrogen oxide production in the body – a chemical that allows muscle growth and development to occur.
"Let's just say that protein is one of the most essential macronutrients to living a long, healthy life."
How Much Protein Should I Be Eating?
On average we should be aiming for 20-40g of protein per meal, however this may vary depending on weight loss requirements, training intensity and your body composition. A great resource for determining your protein requirements is The Healthy Chef: Teresa Cutter’s protein calculator.
What Does that Protein Look Like?
The following table diagram compares a range of animal and plant proteins, showing the relative amount of protein to each portion size:
Protein can be assimilated from both animal and plant protein; (I have edited it to only include the healthy protein sources that I’d love for you to include.)
Protein in Meat & Fish
Food Source | Quantity | Amount of Protein |
---|---|---|
Chicken, breast, skin off, roasted | 100g | 34g |
Lamb, chops | 100g | 28g |
Beef | 100g | 27g |
Snapper | 1 x fillet (approx. 170g) | 45g |
Salmon | 1/2 fillet (approx. 180g) | 39g |
Protein in Dairy & Eggs
Food Source | Quantity | Amount of Protein |
---|---|---|
Eggs | 1 x large, poached | 6g |
Milk, cow's, full fat | 100mL | 3.5g |
Cheese, cheddar, full fat | 100g | 24.6g |
Fetta, goat/sheep | 100g | 17.4g |
Cream cheese, full fat | 100g | 11.1g |
Haloumi | 100g | 21.3g |
Yoghurt, natural, full fat | 100g | 6g |
Protein in Legumes
Food Source | Quantity | Amount of Protein |
---|---|---|
Red lentils | 100g | 6.8g |
Yellow split peas | 100g | 6.6g |
Quinoa | 100g | 4g |
Chickpeas (garbanzo), tinned | 100g | 6.3g |
Cannellini beans | 100g | 6.2g |
Kidney beans | 100g | 6.6g |
Tofu, firm | 100g | 12g |
Tofu, silken | 100g | 8.1g |
Protein in Nuts & Seeds
Food Source | Quantity | Amount of Protein |
---|---|---|
Almonds, raw | 25g | 6g |
Walnuts, raw | 25g | 4g |
Brazil nuts, raw | 25g | 3.6g |
Cashew nuts, raw | 25g | 5g |
Peanut butter, no salt or sugar | 1 tbs | 6g |
Pumpkin seeds, raw | 25g | 6.1g |
Sunflower seeds, raw | 25g | 6.7g |
Protein in Bread & Grains
Food Source | Quantity | Amount of Protein |
---|---|---|
Bread, gluten free | 100g | 9.8g |
Oats, whole, raw | 100g | 2g |
Rice, white | 100g | 2.7g |
Rice, brown | 100g | 2.9g |
What Happens When We Eat Too Much Protein?
Excessive protein consumption puts strain on the body’s main detoxifying organ: the liver. When we consume protein the body produces nitrogen oxide, and when we ingest too much protein the NO2 is produced in amounts too large for the liver to deal with. As a result, the amino acids from that protein source are flooded into the blood stream. In some cases, where there is too much protein in the digestive system, people will feel bloated and some people may experience maldigestion of protein. The maldigestion of proteins is a big concern for leaky gut. In particular the protein Gluten. Eczema, Psoriasis and a multitude of other autoimmune diseases are expressions of this cross contamination of amino acids in the blood stream.
Detoxifying From Too Much Protein
Whenever we eat protein, no matter the amount, a certain amount of detoxification must occur within the body to maintain a healthy digestive system. If over-consumption of protein has been an issue in the past then obviously, a decreased amount would be the first step in easing the liver stress. From here, drinking plenty of water is a sure-fire way to flush out the kidneys and liver of any metabolic waste or protein accumulated bi-product. Its nice to include some plant based proteins in your diet. Don’t be afraid to have vegan and vegetarian meals throughout the week so that you give your kidneys and liver a break from your amino acid load.
The Art of Protein
In my opinion, the fine art of protein consumption comes down to; determining the optimal quantity of amino acids supplied to the bloodstream. This is kind of like the $1million question. How do we know? How can we find out? There are many ways to determine our needs of protein throughout the day. For someone who is keenly interested in understanding their full potential, a simple electronic test can be used to determine existing muscle supply in the body and subsequently a relatively accurate quantity of protein, carbohydrate and fat recommendation can be made. For more information about this test – we do this at our practice in Sandringham Vida Lifestyles. If you are simply interested in understanding how you were designed to eat, I’ve done a little video that you can watch called The Palm Method and if you want even more information about it, I have prepared a presentation call The Power of Food.