Get Pumped for Protein!

Did you know that protein is a crucial building block for a healthy diet? It’s an essential macronutrient needed for many functions in our body, and a necessary component of our organs, muscles, hair, skin, and nails. Some benefits of providing yourself with adequate protein include:

·      Helps you feel satisfied and reduces cravings

·      Important for muscle recovery after exercise

·      Boosts metabolism

·      Helps your body repair after injury

·      Supports the immune system

·      Aids in weight management

Ready to delve a little deeper? Proteins are made of amino acids and can be broken down into ‘essential’ and ‘non-essential’ categories. ‘Essential’ means your body cannot make the amino acid itself, so it is ‘essential’ to obtain it from your diet. ‘Non-essential’ refers to an amino acid your body can make itself, and therefore is not necessary to obtain it from your diet. HOWEVER (and, yes, that’s a big ‘however’) – we are all bio-chemically different. We all have individual needs, and nutritional requirements will differ from one person to the next. If vitamin and mineral deficiencies are a concern of yours, your body may have trouble converting a non-essential amino acid so it can put it to use. So, how do you know what you are supposed to eat to get the right amino acids to meet your protein requirements?

Take a simplistic approach – with wholefoods and variety.

Protein from different foods will have a different mix of amino acids. Animal sources such as meat, poultry, fish, dairy products, and eggs have a sufficient amount of complete proteins, meaning they have all the required essential amino acids your body needs.

Proteins are also present in vegetables, grains, nuts and seeds, and legumes, BUT in lower amounts than is found in animal sources. And some proteins will not be present at all in certain plant sources. Not to worry! Eating a variety of foods and pairing different foods together will help you obtain a sufficient amount of protein. Mixing your grains with beans and seeds or leafy greens will help you get the nutrition your body requires.

Protein is important and so is its source. Here are some food sources for protein: 

Complete Proteins

Beef (pasture-raised, and organic when possible)

Poultry (pasture-raised, and organic when possible)

Fish (wild and sustainably caught)

Eggs (from pasture-raised chickens, and organic when possible)

*Dairy (from pasture-raised cows, and organic when possible)

Fermented Organic Soy

Hemp Hearts

Quinoa

*Dairy can be difficult to digest for many people. Fermented dairy products can help with digestion, or removing dairy from the diet may be necessary.

Protein Combination Foods

Rice and beans

Sprouted bread and nut butter

Soups with grains and lentils

Hummus with a whole-grain bread

Leafy green salad with grain, nuts, and seeds

Other high-protein foods for combination

Beans (adzuki, black, kidney, garbanzo, mung, pinto)

Lentils (red, green, brown, French)

Grains (oats, rice, buckwheat, millet)

Nuts and seeds (almonds, walnuts, pumpkin seeds, chia, flax)

Peas

Vegetables (spinach, artichokes, asparagus, Brussels sprouts)

How much protein should you consume? That depends on a number of factors, including your daily activity levels, and whether you are trying to maintain, lose, or gain weight. Pregnancy will also impact the answer to this question. But, to speak generally, the average person requires 0.8 grams of protein per kilogram of body weight, daily. If you are working towards a specific goal or have health concerns that may affect this average, please reach out to a nutritionist to help point you in the right direction.