What is Protein?

Protein is an essential macronutrient that plays a key role in many bodily functions. It is made up of amino acids, which are the building blocks of proteins. Protein helps to build and repair tissues, produce hormones and enzymes, transport nutrients, and provide energy. It also helps to maintain healthy skin, hair, bones, and muscles. Eating a variety of protein-rich foods is important for good health. Sources of protein include lean meats, fish, eggs, dairy products, legumes, nuts, and seeds.

What does protein do?

Protein helps to build and repair tissues, produce hormones and enzymes, transport nutrients, and provide energy. It is important for maintaining healthy skin, hair, bones, and muscles. Protein also helps to regulate appetite by making you feel fuller for longer.

This can help with weight management as it reduces the urge to snack between meals. Protein is also important for the immune system, as it helps to produce antibodies that fight off infection and disease. Additionally, protein is essential for growth and development in children and adolescents.

How much protein do I need per day? 

The amount of protein you need per day depends on your age, sex, and activity level. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight per day for adults. For example, a person who weighs 70 kilograms should consume 56 grams of protein per day. Athletes may require more protein than the RDA due to their increased activity levels.

What are high-protein diets?

High protein diets are diets that focus on consuming a higher amount of protein than the recommended daily allowance. These diets usually involve reducing carbohydrates and increasing protein intake, which can help to promote weight loss and muscle growth. However, it's important to note that high-protein diets should be balanced with other nutrients such as healthy fats and complex carbohydrates.

What foods are high in protein?

Foods that are high in protein include lean meats, fish, eggs, dairy products, legumes, nuts, and seeds.

• Lean meats such as chicken, turkey, and beef are excellent sources of protein.
• Fish such as salmon, tuna, and mackerel.
• Eggs are a great source of protein and can be eaten boiled or scrambled.
• Dairy products like milk, yoghurt, and cheese are also high in protein.
• Legumes such as beans, lentils, and peas are packed with protein.
• Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds

There are also a wide range of high protein snacks, that are available that can increase your daily protein intake. 

What is Whey Protein? 

Whey protein is a type of protein that is derived from milk. It is one of the most popular forms of protein supplements and can be found in protein powder form. Whey protein is a complete source of protein, meaning it contains all nine essential amino acids. It is also high in branched-chain amino acids (BCAAs), which are important for muscle growth and recovery. Whey protein is a convenient and easy way to increase your daily protein intake.

What are the benefits of Whey Protein?

Including whey protein in your balanced diet is an excellent choice, particularly if you are looking to build and repair muscle, recover from fitness and physical activity injuries or even tackle weight loss.

Whey protein has many benefits, including:

• Increased muscle growth and strength: Whey protein is high in BCAAs, which are important for muscle growth and recovery. Studies have shown that whey protein can help to increase muscle mass and strength when combined with resistance training.

• Improved satiety: Whey protein can help to reduce hunger and increase feelings of fullness, which can help with weight management.

• Improved immune system: Whey protein is high in immunoglobulins, which are important for a healthy immune system. Studies have shown that whey protein can help to reduce the risk of infection and illness.

• Improved bone health: Whey protein is high in calcium, which is important for strong bones. Studies have shown that whey protein can help to reduce the risk of osteoporosis and other bone-related diseases.

• Improved cardiovascular health: Whey protein has been shown to reduce cholesterol levels and improve blood pressure, which can help to reduce the risk of heart disease.

• Improved liver health: Whey protein can help to reduce liver fat and improve liver function, which can help to reduce the risk of liver disease.

What are the side effects of Whey Protein?

Whilst there are very rare side effects from including additional protein in your healthy diet, it's important to acknowledge the risks alongside the health benefits

These include:

• Digestive issues: Some people may experience digestive issues such as bloating, gas, and diarrhoea when consuming whey protein.

• Allergic reactions: People who are allergic to milk or dairy products may experience an allergic reaction when consuming whey protein.

• Kidney problems: People with kidney disease should avoid whey protein as it can increase the workload on the kidneys.

• High cholesterol: Whey protein can increase cholesterol levels, so people with high cholesterol should consult their doctor before taking whey protein supplements.

• High blood pressure: Whey protein can increase blood pressure, so people with high blood pressure should consult their doctor before taking whey protein supplements.

• Liver problems: People with liver disease should avoid whey protein as it can increase the workload on the liver.

• Drug interactions: Whey protein may interact with certain medications, so people taking medication should consult their doctor before taking whey protein supplements.

What happens if you eat too much protein? 

It's important to understand the balance of protein within your diet, and this can often mean matching your protein intake with your level of physical activity.

Eating too much protein can lead to a number of health issues, including:

• Weight gain: Eating too much protein can lead to weight gain as excess calories from protein are stored as fat.

• Dehydration: Eating too much protein can cause dehydration as the body needs more water to process the additional protein.

• Kidney problems: Eating too much protein can put a strain on the kidneys, leading to kidney stones and other problems.

• Liver problems: Eating too much protein can put a strain on the liver, leading to fatty liver disease and other problems. 

When is the best time to eat protein?

The best time to eat protein is after a workout, as this will help to rebuild and repair the muscles that have been broken down during exercise. Eating protein before a workout can also help to provide energy and fuel for the body. Additionally, eating protein throughout the day can help to maintain muscle mass and keep you feeling full for longer.

 How do Vegetarians get protein? 

Vegetarians can get their protein from a variety of plant-based sources, such as beans, lentils, nuts, seeds, and whole grains. Additionally, some dairy products such as milk and cheese are good sources of protein for vegetarians. Plant-based proteins can also be combined to create complete proteins that contain all the essential amino acids.

Vegetarians can also get their protein from plant-based meat substitutes such as tofu, tempeh, and seitan. These products are made from soybeans, wheat gluten, or other grains and provide a good source of protein for vegetarians. Additionally, some plant-based milk such as almond milk and oat milk are fortified with protein to provide an additional source of protein.

What snacks have high protein? 

Snacks that are high in protein include nuts, seeds, nut butters, hard-boiled eggs, Greek yogurt, cottage cheese, and jerky. Additionally, some snack bars are made with protein-rich ingredients such as nuts and seeds. Protein shakes and smoothies can also be a good sources of protein for snacks.

Protein Shakes

What are protein shakes? 

Protein shakes are a type of beverage made from a combination of protein powder, water, and other ingredients. Protein shakes are typically used as a post-workout recovery drink or as a meal replacement. They can also be used to increase the amount of protein in the diet without adding additional calories. Protein shakes come in many different flavours and can be made with either whey or plant-based proteins.

Protein Bars

What are protein bars? 

Protein bars are a type of snack bar that is made with protein-rich ingredients such as nuts, seeds, and dried fruits. Protein bars are typically high in calories and are typically used as a post-workout, pre-meal treat.