Knowing Your Protein


Many of you will know, you need protein to build muscle! Not only do proteins help build muscle they help with forming bones, cartilage, skin, blood, build antibodies that defend against infections and a lot more.

 Key points

 1.  A basic definition of a protein: Nutrient found in food that is made up of many amino acids, joined together.

 2. Most protein is found in meats.

 3. Protein, like carbohydrates and fat, is a macronutrient. Macronutrients are nutrients that provide calories or energy. Protein and carbohydrates each provide 4 calories per gram. Fat provides 9 calories per gram.        

 4.  Protein should account for 10-35% of your daily caloric intake

 5. Eating complete protein (containing all amino acids) will help ensure that you do not become deficient in essential amino acids.  Complete proteins include meat, poultry, and fish.

  •    Protein is essential for growth and repair of the body and maintenance of good health.
  •    Protein also provides energy; 1 gram provides 17 kJ (4 kcal).
  •  The Reference Nutrient Intake (RNI) is set at 0.75g of protein per kilogram body weight per day for adults.
  • The amount of protein we need changes during a lifetime. Different foods contain different amounts and different combinations of amino acids (the building blocks of proteins). Protein from animal sources (e.g. meat, fish, eggs and dairy products) contains the full range of essential amino acids needed by the body. However, vegans and vegetarians can get all the amino acids they need by combining different plant sources of protein, e.g. pulses and cereals.” 

 It’s good to know a little about protein, eating the right foods is important and low-fat protein is one that will help us most.