The Low Down on Protein

You are not alone if you think you need to have a cupboard full of protein supplements to get enough protein to achieve results but is this true? Protein is in the group of macronutrients or a major nutrient your body. It is needed to build and repair all the cells in your body and the amount you need a day may surprise you.

Most people need 70-120% of their body weight in protein in grams to meet their daily needs, so if you are a woman who weighs 60kg you need 42-72g over a day. The only time when the amount of protein you need is increased is in earlier stages of life during times of fast growth in children and adolescence, also during pregnancy, during illness and post-surgery and for athletes competing in power sports such as weightlifting in the early stages of their training regime.

So how much protein can food give your body? Here are some examples of foods and beverages which give you 10g of protein:

•           2 eggs

•           85g firm tofu

•           40g of cheddar cheese

•           45g white fish

•           200g reduced fat yoghurt

•           300mL reduced fat soy milk

•           200g baked beans

•           3 slices of wholemeal bread

•           100g muesli

•           60g (2 small handfuls) of cashews

Corn Thins slices also give your body protein, with 6 Corn Thins slices, or one serve of wholegrains providing you with 3.6g of protein.

An example of what this could look like as meals and snacks over a day:

Breakfast:

200g baked beans on 2 slices of wholegrain toast with some low fat cheddar cheese (30g of protein)

Snack:

200g of low fat yogurt with half a cup of berries or a small piece of fruit (10g)

Lunch:

2 slices of wholemeal bread with a tin of salmon in spring water (100g) with a cup of salad. (30g)

Snack:

6 Corn Thins slices topped with 30g 100% peanut butter and a banana (13g of protein)

Dinner:

½ cup of whole grain pasta with 80g of chicken breast and a cup of stir-fried vegetables using 2 tsp of extra virgin olive oil (27g of protein)

Supper:         

250mL of warm skim milk with some cinnamon (9.25g)

Total protein over the day: 119.25g

As you can see if you eat a balanced diet which includes some wholegrains and lean sources of protein in most meals you can easily reach 70-120% of your weight in grams of protein in a day. The benefits whole foods can give your body are far greater than what can be provided from a supplement, and you will save a lot of money choosing ‘real food’ over supplements as well.

Take home message: By choosing whole foods and beverages over supplements you can, in most cases, easily meet your required protein needs. Remember whole foods provide your body with far greater health benefits than a supplement can. If you ever need more assistance to create a diet which meets your individual needs and gives your body all the protein it requires for results seek the support of an Accredited Practicing Dietitian. These health professionals can help you succeed in achieving your results for the long term.

References:

1.         Government A. Nutrient Reference Values for Australia and New Zealand Australia: Australian Government; 2017 [updated 02-04-2014. Available from: https://www.nrv.gov.au/chronic-disease/macronutrient-balance.

2.         Stewart R. The Handbook of Clinical Nutrition and Dietetics 4th ed. Australia: Dietitians Association of Australia; 2007. 248 p.163-180.