Benefits and Sources of Protein

Adequate protein intake has been the subject of many articles and books written over the last decade and it seems that everyone has a different spin on what is adequate, so, who is correct? Well, all of them and none of them. Everyone’s dietary requirements of protein are different, it depends on so many variable factors. Generally speaking, I recommend that my patients consume some protein with every meal. Ideally, have a bit more with each meal as the day goes on. It makes sense to think that when you wake up in the morning, it’s best for your body to have a breakfast higher in carbohydrate. You need energy to start the day and carbohydrates are a great source of fuel, but balance it out with some protein. For example, muesli or porridge (mostly carbohydrate) with milk or yoghurt (mostly fat and protein) sprinkled with crushed nuts (a good source of protein and good fats). At lunch, increase the protein portion. Perhaps have a chicken, fish, beef, tofu salad or sandwich with salad or pasta. For dinner, increase the protein again. Your body doesn’t need lots of carbohydrates for energy when you are preparing for sleep. Grilled chicken, fish, beef, tofu with a portion of vegetables or salad. Over night your body is repairing and re-building so feed this metabolic function with the right nutrients – protein.

How much protein should I be eating?

The “official” RDA for dietary proteins is an average of 50 grams per day. Based on more modern research, the optimal daily consumption of protein (suggested by some researchers) should be about 0.8 grams per kg of body weight per day or about 12% of the total diet. Sports science research has indicated that the ideal intake for people who engage in isotonic exercise (weight lifting) in order to stimulate muscle growth is 1.7 - 2.0 grams of dietary proteins per kg of body weight per day.

How does adequate dietary protein help my body?

Some clinical studies have suggested that the prevalence of fractures is lowest when a significantly higher consumption of dietary proteins than suggested by the RDA is consumed. Higher consumption of protein may help to reduce the incidence of hypertension and ischemic heart dieasease. Consumption of a meal that is high in protein at lunchtime may prevent afternoon fatigue and reduce the occurrence of insulin resistance. A diet higher in protein, at around 25% of total calorie intake may facilitate weight loss. Adequate dietary protein is beneficial for a healthy immune system. Connective tissue, such as muscles, in the body are made of protein so proper protein intake will ensure strength and healthy function of all tissues in the body.

What foods are good to eat to improve protein digestion?

Pineapple contains an enzyme called bromelain which may improve the digestion of dietary proteins as will papaya, which contains the enzyme papain.

What happens if I eat too much protein?

Excessive consumption of dietary proteins may encourage the proliferation of detrimental bacteria within the digestive tract. This may lead to excessive flatulence and other bowel problems. Eating too much protein may increase body odor. Excess dietary protein may also place pressure on the kidneys so it is important to consume good amounts of protein but not too much on a long term basis.

Below is a list of good food sources of protein, grams per 100 grams:

Soy Protein Isolate 80.7
Spirulina (dried) 57.5
Parmesan Cheese 38.5
Veal, lean and fat, cooked 36.16
Lamb, lean, trimmed to 0.5 cm fat, cooked 35.54
Pork, fresh, lean, cooked 32.26
Beef, round, lean, trimmed to 0.5 cm fat, cooked 31.59
Chicken, stewed 30.42
Tuna, cooked 30.00
Turkey, light meat, cooked 29.90
Octopus, cooked 29.80
Tuna, light, canned in oil 29.14
Anchovies, canned 28.90
Salmon, cooked 27.30
Halibut fish, cooked 26.69
Swordfish, cooked 25.39
Cheddar cheese 24.90
Duck, cooked 23.47
Lima beans, large, mature seeds, raw 21.46
Blue cheese 21.40
Almonds 21.27
Brie (cheese) 20.75
Crab, blue, canned 20.52
Adzuki beans, mature seeds, raw 19.87
Camembert cheese 19.80
Soybeans, mature cooked, without salt 16.64
Tuna Salad 16.03
Cheese, cottage, low fat 13.73
Egg, whole, cooked, fried 13.54
Cheese, cottage, creamed 12.49
Ricotta cheese, part skim milk 11.39
Ricotta cheese, whole milk 11.26
Tofu, firm 10.00
Lentils, mature seeds, cooked, without salt 9.02
Lima beans, large, cooked, without salt 7.80
Cream cheese 7.55
Navy beans, mature seeds, canned 7.53
Baked Beans, home prepared 5.54
Baked Beans, canned, plain or vegetarian 4.79
Couscous, cooked 3.79
Cream, sour, cultured 3.16
Spinach, frozen, cooked 3.14
Soy Milk (fluid) 2.75