All You Need to Know about Protein - part 2
I hope you enjoyed the Protein part1 because here comes the part2 😊. So, this week we will see how much protein we need daily and which food contains protein.
As I have mentioned to an earlier post, the recommended daily dose of protein is 0.8-1 gr per kg of body weight. This applies for most of the people, but things change when it comes to you regularly exercise. Let’s see what the daily recommendations are depending on the exercise:
- Weightlift or strengthen training: 1.4 – 2gr of protein per kg of body weight
- Endurance training: 1.2 - 1.6g of protein per kg of body weight
- 15-25gr are recommended within 30 minutes of
On picture, you can see some foods and their protein content so you can have an idea of how much protein the food you eat has😊.
Which food contain protein?
- Meat (beef, pork, lamb, etc.)
- Poultry (chicken, turkey, quail, etc.)
- Fish and seafood (salmon, seabass, crab, etc.)
- Milk and Dairy Products (low- fat milk, cheese, yogurt, etc.)
- Eggs (chicken, duck, etc.)
- Legumes (lentil, soy, chickpeas, etc.)
- Nuts (peanut, walnuts, almonds, etc.)
- Cereals and pseudo-cereals (oat, quinoa, etc.)
Not all proteins are “equal”. If you want to know a bit more about protein and why they are not equal keep reading 😉!
There are the “high-quality proteins” and the “lesser quality protein”. What makes a protein “high quality”? Basically, it depends on protein digestibility, amino acid content, and amino acid availability
You may have noticed that the majority of the food on the (above) list are animal-based. In general, animal proteins — such as meat, dairy, eggs— score highly. Vegetarian proteins typically score lower. This happens for a very simple reason: Animal protein mimics the protein composition of human tissue and as a result, the human body can use protein from animal products in a very efficient way.
In a plant-based diet, it is VERY important to combine different plant protein sources so you can receive adequate amounts of all nine essential amino acids. In the case of vegans, eat a diverse mix of foods and research the amino acid profiles of the foods you eat to make sure that you get all the amino acids to support body growth and maintenance. Such examples are lentils and rice, vegetables and legumes, etc.
To sum up, the RDA of protein is 0.8-1 gr per kg of body weight. If you exercise regularly the amount of protein needed increases. You can find protein in meat, poultry, fish and seafood, milk and dairy products, legumes, nuts, cereals, and pseudo-cereals. Most animal-based foods have high-quality protein. Vegetarians and vegans should consume a combination of vegetables, beans, legumes, etc. to make sure they receive all the essential amino acids from their food.