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Protein – What's the Big Deal?

Protein is an essential macronutrient that we need to consume to survive.

Protein powders, protein bars, protein balls or even protein coffee (referred to as “proffee” for those in the know) are everywhere. Weʼve
become surrounded by products that gain virtue merely by including the word protein. So whatʼs all the hype about, is it warranted, and how
do we get the right amount of protein to meet our needs?

Thereʼs no doubt that protein is an essential macronutrient that we need to consume to survive. Our emphasis on its importance has certainly
shifted over the years, with many believing it is far superior to its counterparts — carbohydrates and fat. They all work together, however, to
give our body the nutrients it needs to perform at its best.

What is protein and why do we need it?

Proteins are made from building blocks called amino acids. Our body can make some of these; others need to be consumed and so are
“essential amino acids.” We must eat enough essential amino acids to be able to make all the proteins we need. They do not need to be
consumed all at once, but itʼs important that we ingest a variety of amino acids every day to supply the body with enough protein to perform
all of its important functions.

Every cell in our body is made up of protein, including cells in our skin, hair, nails, muscles, and digestive tract. Protein is involved in many of
our daily bodily processes including:

Digestion

Rebuilding tissue and muscle

Energy production

Hormone production (for example, growth hormone)

Building antibodies to develop immunity

Production of enzymes

Storage and transportation of many molecules (for example, transporting oxygen from the lungs to the rest of the body)

We could not live without protein.

Where do I find protein?

Animal sources of protein include chicken, fish, beef, lamb, pork, eggs, milk, cheese, and yogurt. Plant source of protein include lentils,
chickpeas, beans, pulses, tofu and other soy products, tempeh, nuts and seeds, and whole grains. Vegetables and fruits also contain a small
amount of protein.

Foods containing protein can be divided into low-, medium- and high-density protein foods, depending on their protein content per serving.

Low-density protein foods (0.1–3 grams per serving):

Fruit, vegetables, sweets, refined carbohydrates

Medium-density protein foods (3–7 grams per serving):

Whole-grain carbohydrates such as oats, brown rice, and whole-grain bread

High-density protein foods (8–30 grams per serving):

Meat, poultry, fish, eggs, nuts, seeds, quinoa, milk, yogurt, cheese, tofu, tempeh, and other soy products

High-quality, complete proteins are those that contain all of the essential amino acids. You can combine incomplete protein sources
together to make a complete protein. Examples of complete protein sources include:
Animal-based proteins such as chicken, beef, fish, eggs, and dairy products

High-quality, complete proteins are those that contain all of the essential amino acids. You can combine incomplete protein sources together
to make a complete protein. Examples of complete protein sources include:

Soy and soy-based products such as tofu or edamame

Quinoa

Rice with beans

Lentils with almonds

Hummus with pita bread

Whole-grain pasta with tomato sauce

Peanut butter on whole-grain bread

Including protein sources as part of a balanced diet, alongside whole grains, fruit, vegetables and fat, plays a vital role in maintaining our
health. Not only is protein an essential nutrient, but including it at meals and snacks helps to increase our satiety and regulate our blood
glucose levels. For this reason, we should try to include a source of protein at most meals and snacks.

How much protein do I need to eat?

The amount of protein we need to eat each day depends on our activity levels, age, health condition, and specific goals. Pregnant and
lactating women, young children, and older people, for example, all have slightly higher protein requirements. Most individuals require around
0.8 g protein per kilogram (0.36 g per pound) of body weight per day to maintain health. For a 70 kg (154 lb.) person, this would be around 56
grams of protein per day.

However, athletes and regular exercisers need more than this to support muscle growth and muscle recovery. They may need anywhere from
1.2 to 2 grams of protein per kilogram of body weight each day (0.6–0.9 grams per pound), depending on their goals and stage of training.
For a 70 kg (154 lb.) athlete, this would equal 84 to 140 grams of protein per day. If youʼre overweight or underweight, use your ideal weight to
calculate your protein needs.

Protein content of some common foods:

Food Serving size Protein Content (grams)

Nuts and seeds 30 g (1 oz) 5–7

Cooked beans (eg. Garbanzo, kidney, black, lima) 1/2 cup 7

Tofu 100 g (3 oz) 8

Grains (eg. rice, pasta, oats) 1 cup 5–6

Vegetables 1 cup 2–3

Fruit 1 cup 1

Milk 1 cup 8

Greek yogurt 1 cup 12

Cheese 30 g (1 oz) 5–7

Egg 1 6

Animal protein (eg. Chicken, beef, lamb, fish, pork) 100 g (3 oz) 21 – 28

Source: https://www.ars.usda.gov/arsuserfiles/80400525/data/hg72/hg72_2002.pdf

Is there such a thing as too much protein?

Consuming too much protein for a long time may have negative side effects, such as nausea, dehydration, fatigue, and diarrhea, but this
depends on the individual, according to several studies. Research indicates that an excessive intake of protein can increase our risk of kidney
and liver dysfunction, cardiovascular disease, cancer and bone disease.

For this reason, experts recommend limiting protein intake to less than around 2.0 grams of protein per kilogram of body weight each day (0.9
grams per pound). This is the amount tolerated by most people; some may tolerate much higher doses, but this should always be discussed
with your health professional.

What if I want to build muscle?

There are two steps to building muscle:

1. Break down the muscle through strength training.

2. Rebuild the muscle with rest and a muscle-building diet.

Nutrition tips that may promote muscle growth include:

Eat enough protein.

Eat around 15–25 grams (or 0.3 g/kg body weight) of high quality protein every 3–4 hours while youʼre awake.

Spread out your protein.

Spreading protein intake over the day may be more effective for muscle growth than eating large amounts of protein less
frequently.

Eat enough calories.

You need to eat enough calories to allow protein to be “spared” for muscle building instead of for fueling. Adequate carbohydrate and
fat intake ensures that protein can be used for growth, maintenance, and repair. To see if youʼre fueling appropriately for your activity,
see Sports Nutrition.

If youʼre underweight and trying to gain muscle, eat an extra 300–500 calories per day by adding snacks or increasing portions.
Healthy fats, such as olive oil, nuts, seeds, nut butters, and avocado can help you to add calories without feeling over full. For more
ideas to boost calories, check out High Calorie and Healthy.

How does protein help with muscle repair and recovery?

Believe it or not, one of the benefits of strength training is muscle damage. Microscopic tears in the muscle allow for repairing and rebuilding,
which increases muscle mass. Aerobic exercise also causes mild muscle damage, especially if thereʼs impact to the body, such as during
running.

To rebuild and repair muscles, the body needs protein. Be sure to include carbohydrates along with the protein so the protein can be used to
repair instead of to refuel.

Recovery food examples:

500 mL (16 oz.) smoothie made with frozen fruit, milk, and Greek yogurt (60 g carbs, 20 g protein)

500 mL (16 oz.) flavored milk (50 g carbs, 16 g protein)

Peanut butter and all-fruit jam sandwich on whole-grain bread with a glass of milk (60 g carbs, 25 g protein)

Stir fry with 1.5 cups brown rice, 100 g (3 oz.) lean steak, and a mix of colorful vegetables, along with 1 cup vanilla soy milk (80 g carbs,
40 g protein)

See our homemade chocolate milk recipe with no added sugar (61 g carbs, 16 g protein)

Read The 4Rʼs of Recovery Nutrition.

What about protein supplements?

Individuals engaging in exercise should get their protein through whole foods, according to a recommendation from the International Society
of Sports Nutrition. If you choose to use a protein supplement, they suggest that it contain both whey and casein due to their high protein
digestibility amino acid score. Soy, hemp and other plant-based protein supplements are also well digested, however, so itʼs best to do your
own research to find one thatʼs right for you. For more information, see Supplements that Work.

When contemplating a protein supplement, consider the following factors:

1. Can you get the same amount of protein from a whole food instead? A handful of nuts, a smoothie made with milk and yogurt, some
edamame or chickpeas perhaps? It could save you money as well as provide you with additional nutrients.

2. Check the ingredients list. If a supplement such as protein powder contains several ingredients that youʼve never heard of, it might be
worth choosing a food source instead. Also, be mindful of added sugar and artificial sweeteners such as sucralose, aspartame, and
acesulfame potassium as these are common in protein supplements. To learn about different types of sugar check out Tame Your Sweet
Tooth.

3. Choose a supplement that meets your specific needs. Do you need plant-based, dairy-free, whey-dominant, one thatʼs a good source of
fiber, or one that suits your budget?

4. If youʼre a competitive athlete, be careful about ingesting any supplements, including protein supplements, as they may be contaminated
with banned substances.

Protein is, and always will be, an essential component of our diet. Choosing a variety of delicious sources of protein, alongside other nutritious
foods, regularly throughout the day, will help you to feel satisfied and perform at your best.

References:

International Society of Sports Nutrition position stand: protein and exercise

IOC consensus statement: dietary supplements and the high-performance athlete

Protein Myths and Facts

Fuel for Fitness Guidebook

Protein Supplementation - Sports Dietitians Australia

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