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Why we need protein

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Protein is an essential nutrient in the diet, it is needed to make and repair cells within the body. It helps build connective tissue, cell membranes and muscle cells. Proteins are made up of  about 20 different amino acids. Eight of these amino acids are essential and must come from the diet.  When we exercise our body relies on some of them as a fuel source to keep us going!

Daily requirements 

Our bodies require .8gm to 1gm of protein per kilo of body weight each day.  For someone weighing 70kg, they will need approximately 56gms of protein each day.

Times when protein should be increased

Pregnant women need in increase their protein by 10 grams and this increases to an extra 20gm each day when breastfeeding to support milk production. If you are exercising regularly you should also increase your protein intake. Furthermore adults over the age of 70 should increase their intake. Females add an extra 10 grams and males add an extra 20 grams daily.

How to choose the right protein powder for you 

Certified Organic

Organic certification ensures no genetically modified (artificial) products or fertilisers are used when growing, harvesting or manufacturing the product. In Australia this means that all environments are ‘chemical free’.

Sprouted

Sprouting raises and activates vitamin, mineral and protein constituents; increasing protein availability by up to 30%. Furthermore, sprouting reduces the likelihood of triggering allergic responses.

Bio-fermented

Bio-fermented products contain essential digestive enzymes which pre-digest the protein particles. This allows over 98% of the protein to be absorbed by our bodies – great for those with gut issues, allergies, and intolerances, as well as children and the elderly.

Whey protein provides a complete source of protein and has specific actions on muscle recovery time. Whey is derived from milk during the making of cheese through a natural fermentation process, therefore not suitable for vegans, or those with lactose intolerance, or food allergies.
You might notice whey protein  it’s original form, it is the liquid that can appear on top of natural yogurts.

Soy protein is plant-based protein considered to be a high-quality protein, containing all of the essential amino acids in the right ratios needed to support growth and development.

Rice protein (soy free) Made from brown rice – high in calcium, iron, vitamins B1, B2, B3, phosphorous and potassium. Improves energy, lowers cholesterol, aids weight loss and improves bone health.

Pea protein Peas are a member of the legume family. Pea protein has a very high amino acid content is vegan friendly, very east to digest and gluten free. It is high in lysine, Arginine, Glutamine, Leucine, isoleucine and valine (branched-chain amino acids) help maintain tissues during exercise. Pea protein is often recommended for athletes

 Protein sources

Beans/Legumes – ½ cup  
Kidney beans

Adzuki beans

Lentils

Peas (green)

8 g

9 g

9 g

4 g

Chickpeas

Pinto beans

Edamame

Black beans

7 g

5 g

3.5 g

7 g

Dairy & Soy Products  
Cottage cheese, ½ cup

Yogurt Greek, 100 g

Milk, 1 cup (250mls)

Tofu 100g

15 g

5 g

8 g

14 g

Cheese, 25 grams

Goat cheese (100g)

1 egg

6 g

18 g

6 g

Grains & Grain Products  
Quinoa (1 cup cooked)

Amaranth

Millet (1 cup cooked)

8 g

14 g

6 g

Brown Rice (1 cup cooked)

Buckwheat groats (1 cup)

Oats (50 g)

4.5 g

16 g

6 g

Meats, Seafood, & Poultry  (per 100g)  
Chicken breast

Beef

Fish

Canned mackerel

Canned tuna

29 g

26 g

21 g

23 g

23 g

Lamb

Turkey Breast

Duck

Veal

Pork

20 g

17 g

18 g

20 g

27 g

Nuts & Seeds   
Sesame (tahini) 1 tbs

Pumpkin seeds 25g

Sunflower seeds 25 g

Chia seeds 15g

2.6g

6 g

5 g

3 g

Almonds 30 g

Cashews 30g

Walnuts 30 g

Flax seeds 1 tbs

7 g

5 g

4 g

1 g

Vegetable sources  
Avocado

1 cup Broccoli

1 cup Spinach

4 g

3 g

5 g

Sweet potato 1 cup

Asparagus (1 cup)

Mushroom (1 cup)

4 g

4 g

2 g

 

 

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