Proteins are large molecules that consist of hundreds or even thousands of amino acids. These molecules play a key role in many of the body’s functions. Protein is responsible for the building and repair of body tissues. Protein is the building block of our bones, muscles, cartilage, skin, hair, nails and blood. We cannot survive without it. Our body also uses protein to form enzymes, hormones and other body chemicals which help to protect us from disease. Protein is a macronutrient and whilst it is not the preferred choice the body can use it for energy. Each gram of protein contains 4 calories and it is recommended that we consume at least 0.8g of protein per kilogram of body weight each day. This is suitable for sedentary individuals. It is suggested that people who are more active need to consume more per kilogram of body weight. The amount would vary depending on there level of daily activity and level of formal exercise each day but may be closer to 2 grams per kilogram of body weight. Here are 10 protein packed foods that you can consume to help reach your daily quota.
Chicken Breast
100g of chicken breast = 31g of protein
If eaten without skin chicken breast is a really lean source of protein with 80% of the calories coming from protein.
Steak (Beef)
100g of steak = 25g of protein
Steak is high in iron and also contains creatine which facilitates the recycling of ATP, the energy currency of the cell. This is really good for people who train regularly.
Kidney Beans
100g of kidney beans = 24g of protein
Kidney beans are rich in fibre, iron, manganese, folate and potassium. Kidney beans are a great option for vegetarians or vegans.
Whey Protein Power
When it comes to whey protein powder, serving sizes and protein quantity can vary depending on which brand you buy. However, one that contains 20-30g of protein per serve is best. Protein shakes can be a handy and quick option and are the ideal post workout refuel.
Salmon
100g of salmon = 20g of protein
Salmon is full of healthy omega-3 fatty acids.
Eggs
100g of egg = 13g of protein
Eggs are a rich source of selenium, vitamin D, B6, B12, zinc and iron. Boiled eggs are the perfect on the go snack option.
Cottage Cheese
100g of cottage cheese = 11g of protein
Cottage cheese is high in calcium, phosphorus, selenium, vitamin B12 and riboflavin.
Edamame
100g of edamame = 11g of protein
Edamame is a great source of fibre, folate, manganese, phosphorus and vitamin K.
Greek Yogurt
100g of Greek yogurt = 10g of protein
Greek yogurt is packed full of immune boosting probiotics which also help to decrease stomach problems.
Mixed Nuts
30g of mixed nuts = 6g of protein
Nuts are extremely calorie dense however rich in healthy fats and micronutrients. Due to the high calorie nature of this food it is important to pay close attention to the appropriate portion sizes.
It cannot be ignored that protein is a vital nutrient for our body. However, for optimal health and performance it must be consumed as part of a balanced diet that includes all three macronutrients and the correct amount of all the appropriate micronutrients. It is best to include a portion of protein, carbohydrates and fats at each meal. Try to incorporate a variety of different high quality protein sources, this will help you to best achieve balance within your meal plan.
xx Tara
Whats your favourite source of protein? Let me know in the comments section down below.
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