WHEN it comes to protein intake, it seems that we are being bombarded with the message that we need more. Breakfast cereals, chocolate bars and fortified yoghurts are boasting their protein content on their labels - but what does it mean and how can we make sense of it all?
Take a look behind the label and you will find that many of the foods with ‘high protein’ on the label have a few other less desirable ingredients.
If you are confused about how much protein you need or whether you need to supplement your diet with a shake, then here’s the lowdown to help you get a handle on the power of protein.
The power of protein
We all need adequate protein to help us feel fuller for longer, maintain muscle and bone density, support a healthy immune system and aid growth and repair.
Most of us can get enough protein to meet our needs without needing supplements. When we start to build our meals round a protein source, it can make a real difference to energy levels and appetite, as well as focus and concentration.
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Adding a bit extra protein to meals can help you to feel fuller for longer, so it is a good way to help stave off cravings for sugary snacks.
How much is enough?
As a general guide, most adults need between 1-2g protein per kg body weight. So, for a 70kg adult (that’s about 11 stone), that means between 70-140g protein spread across the day.
If you are strength training to gain muscle, or a women at peri-menopause, your requirements can be at the higher end of this scale, but that doesn’t have to mean you need to start taking protein supplements, powders or shakes.
Before you get your calculator out and start becoming obsessed with protein calculations, remember that there are a whole host of other nutrients that your body needs to be fit, strong and healthy: essential fats, fibre, vitamins, minerals, antioxidants. Let’s not focus on one nutrient to the detriment of another.
Let’s assume that most of us should aim for around 25-30g protein at each meal. This is likely to come from different sources in one meal. For example, if you have overnight oats for breakfast, you’ll be getting some protein from the oats themselves (about 6g), and some extra from the milk you use (about 7g in a 200ml glass). Then add some nuts and seeds (approx. 6g) and top with some berries (about 2g protein) and a dollop of natural or Greek yoghurt (4g). That all adds up to a 25g protein-packed breakfast.
Maybe you prefer to start your day with something savoury like a wholemeal bagel (10g protein) with some cottage cheese (4g per portion), 2 slices of ham (10g), some rocket and a tomato (2g). That packs 26g into your brekkie.
A palm-sized portion
A rough estimate is to aim for a palm-sized portion of protein-based foods at each meal. That is an easy way to make sure you are getting enough most days, without needing to keep a daily tally of your intake.
Generally speaking, animal-based foods like meat, fish and chicken will have a higher protein density, but beans, lentils, tofu, nuts and seeds are good vegetarian sources and much better than fake meat sources that can be ultra-processed.
EASY WAYS TO ADD EXTRA PROTEIN TO YOUR DIET:
- Get into the habit of adding seeds or nuts to your breakfast – chia and flaxseed are packed with fibre and healthy omega 3 fats too
- Add feta or cottage cheese to omelettes or scrambled eggs
- Have a few protein sources in your fridge, freezer or store-cupboard for easy lunches: tinned fish, pouches of pre-cooked lentils, ready-cooked chicken, cheese or frozen edamame beans are quick and handy to add a pop of protein to your lunch
- Eat meat, fish or chicken a few times a week, but mix it up with some good vegetarian source of protein like nuts and seeds, beans and lentils or tofu
