How much protein do I need to eat?

This article will go through

• What is protein

• Why do you need protein

• Recommended intakes

• Calculate your needs

• What foods contain protein

• What to eat to reach 60 grams in 1 day

What is protein?

Protein is made up of long chains of amino acids, there is usually more than 1 chain, these chains join together, then twist and fold up into their final structure.

Amino acids are classified as essential or non-essential.

-        Essential means our body can’t produce them or produce them in sufficient amounts, therefore we must get them from the food we eat.

-        Non-essential means our body can produce them.

Animal proteins are referred to as complete, they contain all the essential amino acids.

Plant proteins are referred to as incomplete, they don't contain all essential amino acids. That’s why it's recommended to consume grains and legumes together.

Digestion of protein starts in the stomach, where stomach acids start to break down the proteins. These smaller proteins are broken down further in the small intestine where they are then absorbed.

Why do you need protein

We need protein for more than just building and maintaining muscle or to produce energy. The list provides just a few of the many functions of protein in the body. It also helps us feel full and satiated after a meal.

Structural: Forms structural framework. E.g. collagen in bone and connective tissue, keratin in skin, hair and nails.

Energy: Provides 17kJ per gram

Regulatory: Hormones and neurotransmitters. That regulate various processes, control growth and development, mediate responses of the nervous system, E.g. Insulin, Growth hormone, Antidiuretic hormone

Contractile: Allow shortening of muscle cells. E.g. actin and myosin.

Catalytic: Break down substances, build substances, transform substances into another and facilitate reactions.  Eg enzymes. Such as amylase, sucrase.

Transporters: Carry substances around the body. E.g. Haemoglobin which carries oxygen and Lipoproteins which carry lipids (fat) around the body. 

Immunological: Defend the body against disease. E.g. antibodies and interleukins.

Recommended Intakes

These are bare minimum intakes, you need may differ. Strength and endurance athletes and those wanting to increase muscle mass need to consume more protein. 1.2 – 2 g/kg/d – this will depend on your age and how much exercise you do daily. Pregnant and lactating women of any age need between 1 – 1.1 g/kg/d

In energy (kJ)

10 – 35% of energy intake. 1 Gram of protein provides 17 kJ of energy

-        E.g. in an 8000 kJ diet, 800 to 2800 kJ from protein. Equates to ~50g to ~165g.

In grams

Females

14 – 18 years:  0.77 g/kg/d

19 – 70 years: 0.75 g/kg/d

> 70 years: 0.94 g/kg/d

Males

14 – 18 years: 0.99 g/kg/d

19 – 59 years: 0.84 g/kg/d

> 70 years 1.07 g/kg/d

Calculate your protein needs

g/kg/d (from the table above) X Your ideal weight = Your daily protein needs in grams

What foods contain protein

• Meat – beef, lamb, chicken, turkey & pork

• Fish & seafood p

• Eggs

• Dairy products; cheese, yoghurt  

• Soy products

• Legumes

• Nuts & seeds

• Wholegrains (per 100g don’t look like they provide much protein but per cup/serving they provide a good amount. E.g. 1 cup of sorghum provides 20 grams of protein)

Eat this in 1 day to get 60 grams of protein

• Breakfast

  2 boiled eggs (60g each) = 17g

  120g steamed spinach = 3g

• Lunch

  2 slices of wholemeal bread = 6g

  40g of cheese (2 slices) = 10g

  75g of Chickpeas (1/4 of a can) = 5g

• Dinner

  70g Chicken Breast (1/2 a breast) = 20g

  Total protein = 61 grams

  Total energy = 2537 kJ

OR this if you’re vegan

• Breakfast

  100g firm tofu = 15g

  1 slice wholemeal bread 4g

• Morning Snack

  30g Mixed nuts (1/2cup) = 5.2g

• Lunch

  100g Cannellini beans (1/4 can) = 6g

  100g quinoa cooked = 4g

• Afternoon Snack

  20g Chia seeds (1.5 Tbsp) = 5g

  80ml Soy Milk (1/3cup) = 3g

  Hemp seed (1tsbsp) = 3.3g

• Dinner

  75g Green peas (1/4 cup) = 3.6g

  100g Black beans (1/4 can) = 7.5g

  100g Pearl Barley = 4g

  Total protein = 60grams

  Total energy 4097kJ

As you can see, someone who doesn’t eat meat and meat products would need to consume more food to get the same amount of protein. HOWEVER, these foods contain other essential nutrients like fibre and carbohydrate. The person eating meat products would need to consume extra food on top of that list to meet their recommendations for other nutrients.  

If you still need more guidance or support please get in touch.