Last updated 10/14/23

Contents

• What is dietary protein?
• How much protein do I need to eat?
• Does the type of protein matter?
• Should I use a protein powder? What are the differences between them?

What is dietary protein?

Dietary protein is an essential macronutrient that plays a crucial role in various bodily functions. It is important for muscle growth and repair, as well as for the production of enzymes, hormones, and antibodies.

How much protein do I need to eat?

To increase muscle mass, it is important to ensure an adequate protein intake. For individuals who are trying to lose weight, physically active, or working to build muscle, a protein intake of at least 1-1.3g/kg body weight (BW) is recommended. Higher intakes up to 2.0 g/kg may be desirable, depending on your goals. Conversely, with certain medical conditions, it is best to have a lower protein intake.

It always best to consult with a healthcare professional or registered dietitian to determine the specific protein needs for your individual circumstances.

Does the type of protein matter?

Animal proteins are considered complete proteins as they contain all the essential amino acids that our bodies need.

Plant proteins are often incomplete, meaning they lack one or more essential amino acids. However, by combining different plant protein sources, such as legumes and grains, you can obtain all the essential amino acids.

Both animal and plant proteins can be included in a healthy diet, and the choice depends on personal preferences, dietary restrictions, and ethical considerations.

Please note that these values are approximate and may vary slightly depending on the specific product or brand. It's always a good idea to check the nutrition label for accurate information.

Remember to consult with a healthcare professional or registered dietitian for personalized advice on protein intake and dietary needs.

Should I use a protein powder? What are the differences between them?

Animal-based protein powders such as whey, casein, egg white, and collagen protein powders are derived from animal sources and are considered complete proteins. They contain all the essential amino acids that our bodies need.

Plant-based protein powders are derived from plant sources such as pea, hemp, brown rice, soy, and chia seeds. Plant-based protein powders are often suitable for vegetarians, vegans, and individuals with lactose intolerance or other dietary restrictions. While plant proteins may be incomplete, combining different plant protein sources can provide all the essential amino acids needed by the body.

Ultimately, the choice between animal-based and plant-based protein powders depends on your personal dietary needs and preferences.

Some meal suggestions to vary your intake of protein sources:

1. Grilled chicken breast with quinoa and steamed vegetables
2. Salmon with roasted sweet potatoes and asparagus
3. Greek yogurt with mixed berries and almonds
4. Tofu stir-fry or curry with brown rice and mixed vegetables
5. Lentil soup with whole grain bread
6. Chickpea salad with spinach, tomatoes, and feta cheese
7. Egg omelette with vegetables and cheese
8. Cottage cheese with sliced fruit and chia seeds
9. Avocado toast on whole grain bread with hemp seeds

Examples of protein-rich snacks:

• Greek yogurt with mixed berries or cut up fruit (can use fresh or frozen!)
• Cottage cheese with sliced fruit or vegetables
• Nuts
• Hard-boiled eggs with mustard or your favorite condiment
• Protein bars or shakes
• Peanut butter or almond butter with apple slices
• Hummus with carrot sticks
• Edamame (steamed or dried)
• Beef or turkey jerky

Remember to choose snacks that align with your dietary preferences and any specific dietary restrictions you may have. It's always a good idea to check the nutrition label for accurate information on protein content.

Be sure to consult with a healthcare professional or registered dietitian for personalized advice on meal planning and protein intake.