A Short Guide to Protein

Protein is one of the most discussed nutrients we get from food daily. There’s been much debate and many myths surrounding protein, so in this article, we’ll cover everything you need to know.

Steak is one of the best forms of Protien.

Is Protein the Most Important Nutrient?

When we talk about essential nutrients, there are two main ones—Protein and Fats.

Both provide essential amino acids and fatty acids, respectively, which the body cannot produce on its own.

A deficiency in these nutrients can lead to unwanted side effects like low libido, poor recovery, hormonal imbalances, brain fog, and more.

Is Protein the Most Important Nutrient?

When we talk about essential nutrients, there are two main ones—Protein and Fats. Both provide essential amino acids and fatty acids, respectively, which the body cannot produce on its own. A deficiency in these nutrients can lead to unwanted side effects like low libido, poor recovery, hormonal imbalances, brain fog, and more.

How Much Protein Do I Need?

The general recommendation for protein intake has been around 1 gram per pound of body weight per day. For example, if you weigh 180 pounds (about 81 kg), you would need approximately 180 grams of protein daily.

However, this guideline is more relevant for those who are actively training and have higher lean body mass. If you don’t train regularly, you’ll only need about 0.6–0.8 grams of protein per pound of body weight to maintain health and optimal functioning. For those who are very active and engage muscles regularly, aiming for around 1 gram of protein per pound of body weight is recommended.

What Are the Best Sources of Protein?

Not all proteins are created equal! Proteins are made up of amino acids—there are 20 in total, 9 of which are essential. The way these amino acids are digested, absorbed, and retained differs between foods. The ability of a food to provide usable protein is called bioavailability—the fraction of a nutrient that is absorbed and utilised by the body.

Animal products tend to have the highest biological value for the human body. They provide all essential amino acids, healthy fats, and a range of vitamins. However, mass production of animal products often leads to unnatural growth, where animals are confined and fed processed, low-quality food.

Here are the best animal-based protein sources:

1. Grass-fed beef

2. Wild-caught salmon

3. Free-range chicken

4. Pork

5. Cheese & other dairy

6. Eggs

These foods are rich in quality protein, so just a few servings will meet your daily protein requirements.

What If I’m Plant-Based?

As mentioned, animal products contain the full set of essential amino acids with the highest bioavailability. Plant-based foods, however, lack one or more essential amino acids and are typically more bulky, providing fewer calories. If you’ve chosen a plant-based diet, it’s important to combine different plant foods to compensate for these deficiencies.

Here are some of the best plant-based protein sources:

1. Lentils

2. Beans

3. Other legumes

4. Cashews

5. Almonds

6. Edamame

7. Tahini

8. Peanut butter

9. Peas

10. Macadamias

By combining these plant-based sources, you’ll be able to meet your daily protein needs effectively.

Protein Timing

To optimise your protein intake, consider timing it around your workouts. Aim to have a solid protein meal about 2 hours before your workout and another within 2 hours after your workout. This will help boost the anabolic processes that support muscle recovery and growth after exercise.

Conclusion

Protein is a vital nutrient that plays an essential role in many bodily functions. By understanding how much you need, where to get it from, and when to consume it, you can make the most of this powerful nutrient in your diet.