The power of proteins
Martin Hedegaard
Protein is one of the nutrients that the body needs most every day in appropriate amounts.
Protein is the building block of all life and is essential for cell growth and tissue repair. Proteins are made up of 'building blocks' called amino acids. Many of these are called 'essential' because the body cannot produce them and must therefore be supplied to the body through the diet. When a protein contains all the essential amino acids, it is considered to be 'complete'.
Proteins can be either animal or vegetable. All proteins from animal sources are complete.
Apart from soy protein, all plant sources are considered incomplete, as they lack one or more essential amino acids. However, two incomplete plant proteins can be complementary – one protein can supply the body with the amino acids that the other lacks, and vice versa. This is how very strict vegetarians can meet their protein needs.
WHY IS PROTEIN SO IMPORTANT?
Proteins play various important roles in the body and contribute to:
- muscle mass grows
- the bones remain normal
- the lean muscle mass is maintained
Are you getting enough protein?
The recommended daily intake of protein is around 10-15% of your typical calorie intake. This would equate to around 55g of protein per day for men and 45g for women.
GOOD PROTEIN SOURCES:
- Egg
- Fish
- Poultry and lean white meat
- Lean red meat
- Nuts and seeds
- Beans, lentils and peas
Protein powders made from soy and whey (from milk) or egg whites can be added to other foods to increase the protein content.
Did you know?
Protein helps build lean muscle mass. By increasing your percentage of lean muscle mass, your metabolism also increases, meaning you burn more calories even when you sleep!