What is Protein?

Protein is one of three primary macronutrients (the others being carbohydrate and fat). Macronutrients are the chemical compounds that humans ingest the most of, and which provide us with most of our energy. 

Protein is incredibly important, and without it our body composition and health greatly suffer as a result. They are an essential nutrient and can be broken down into 20 building blocks known as amino acids. Out of these 20 amino acids, 9 are considered to be essential as the body cannot produce them so we must obtain them through our diet.

Humans can’t survive without all nine essential amino acids. Protein is essential for building bones and body tissues, such as muscles, but it does much more than that. Protein participates in practically every process of a cell, playing a part in metabolic reactions, immune response and providing a source of energy. Not getting enough protein in your diet can lead to a variety of health issues. For example, muscle tissue breakdown, resulting in muscle loss. But more isn’t necessarily better, if you take in too much your body is highly likely to store the excess as fat. The average daily intake of protein in the UK is 88g for men and 64g for women, which is more than sufficient, as it exceeds the Governments daily recommendation, each by around 20g.

There are more and more ways of getting protein into your body than just a chicken breast and there is a wide variety of high protein food that is appropriate for just as wide a variety of diets. Many studies show that for fat loss you will need 1.8g of protein per kilogram of bodyweight and 2g for those wanting to build mass.

Try this Matcha protein smoothie for a quick on-the-go breakfast or snack. Blend unsweetened milk, a scoop of vanilla protein powder, 1-2 tsp matcha, a frozen banana, spinach, and a healthy fat like almond butter or avocado with ice for a creamy, energising drink.

When eating protein for weight loss we do have to consider whether the protein we are eating fits into a current diet and set goals. This is because some food can be high in protein as well as fat (for example, cheese, nuts). So by focusing more on the leaner protein you cut out all the necessary extra fat and calories, which in turn will encourage weight loss and muscle growth without clinging onto the extra fat. 

Meat: (per 100g)

·        Chicken breast: 28 grams

·        Lean steak (filet mignon, top sirloin): 26 grams

·        Lean pork (tenderloin, ham): 26 grams

·        Lamb shank: 26 grams 

·        Chicken thigh: 22 grams

·        Lamb chops: 22 grams

·        Fatty steak (ribeye): 20-22 grams

·        Bacon: 20 grams

·        Fatty pork (ribs, shoulder, butt): 18-20 grams

·        Sausage: 16-20 grams

Soya: (per 100g)

·        Canned black soybeans: 8 grams

·        Tempeh: 19 grams

·        Edamame beans: 12 grams of protein

·        Tofu (extra firm): 15 grams

Eggs:

Three large eggs (c. 200g) provide about 19 grams of protein. Whether used in omelettes, quiches, baked goods, or served alone. Eggs provide high-quality protein at an affordable price.

Fish: (per 100g)

·        Non-oily fish (most types, including canned tuna): 22-26 grams

·        Oily or fatty fish (salmon, herring, sardines, mackerel, anchovies): 20-25 grams

Legumes: (per 100g)

·        Lupini beans: 15 grams

·        Lentils: 9 grams

·        Black beans, Pinto beans, Chickpeas: 9 grams

·        Green peas: 5 grams

Nuts & Seeds: (per 100g)

·        Hemp seeds, hulled: 32 grams

·        Peanuts, peanut butter (natural) : 25 grams

·        Almonds, almond butter: 22 grams

·        Sunflower seed butter (no-sugar-added): 22 grams

·        Tahini (ground sesame seeds): 17 grams