What Is Protein And Why Do We Need It?

Let’s Talk About Protein

Protein is an important macronutrient that helps to keep us healthy and strong. As a nutritionist, I’m here to explain what protein is, why it’s important, and how you can include it in your meals day to day.

What is Protein?

Protein is one of the main macronutrients our bodies need (along with carbohydrates and fats). Proteins are made up of smaller parts called amino acids. There are 20 different amino acids, and our bodies can make some of them on their own. However, nine essential amino acids must come from the food we eat.

Proteins are found in every part of our body, including muscles, bones, skin, hair, and other tissues. They also play key roles in many body functions like making enzymes and hormones and supporting our immune system.

Why is Protein Important?

Muscle Repair and Growth: Protein helps build and repair muscle tissues. Whether you are exercising or recovering from an injury, you need enough protein for your muscles to get stronger.

Enzyme and Hormone Production: Many enzymes and hormones in our bodies are proteins. Enzymes help with digestion and other processes, while hormones like insulin help regulate blood sugar levels.

Immune Function: Proteins are crucial for a healthy immune system. Antibodies, which fight off infections, are proteins that protect us from getting sick.

Satiety and Weight Management: Protein makes us feel full, which can help with weight management. Eating protein-rich meals can help reduce hunger, increase satiety and help to prevent overeating.

Cell Health: Every cell in our body contains protein. Protein is essential for the growth, repair, and maintenance of cells, keeping us healthy overall.

How Much Protein Do You Need?

The amount of protein you need depends on factors like age, activity level, and overall health. In the UK, the Reference Nutrient Intake (RNI) for protein is 0.75 grams per kilogram of body weight for the average adult. This means if you weigh 70 kg, you need a minimum of 52.5 grams of protein per day. But please note, that is just the minimum. If you exercise or strength train, if you play a sport, if your goal is fat loss, if you are recovering from injury or illness, or simply if you want to help prevent muscle loss as you age… all these different factors can indicate that you may need more protein.

Sources of Protein

You can get protein from both animal-based and plant-based sources:

Animal-Based Sources: Chicken, beef, pork, fish, eggs, dairy products (milk, cheese, yogurt).
Plant-Based Sources: Beans, lentils, tofu, tempeh, chickpeas, quinoa, nuts, and seeds.

Eating a variety of protein sources helps to ensure you get all the amino acids your body needs.

Tips for Including Protein in Your Diet

Balanced Meals: Include a source of protein in each meal. For example, have eggs or Greek yogurt for breakfast, a chicken salad for lunch, and beans or tofu in your dinner stir-fry.
Healthy Snacks: Eating protein-rich snacks protein smoothie, cottage cheese with fruit or yogurt can help give a protein boost to stay full between meals.
Variety is Key: Vary your protein sources to get a wide range of nutrients. Mix animal and plant-based proteins for a balanced diet, and if you are vegan or vegetarian make sure you vary up the types of beans, lentils and soy sources that you eat, and combine them with the foods.
Mind Portion Sizes: Balance protein with other nutrients. Make sure your meals include carbohydrates and healthy fats too. All three combined can provide energy and satiety.

Protein is a key part of a healthy diet. It helps with muscle repair, enzyme and hormone production, immune function, and overall cell health. By understanding the importance of protein and including different sources in your meals, you can support your body’s needs and stay healthy.

If you have specific dietary concerns or health conditions, consider consulting with a dietitian to create a nutrition plan that meets your unique needs. Remember everyone is different with different goals, likes, dislikes and lifestyle. There is no one size fits all approach and the information above is just general guidance.