What’s all this talk about protein?

Written By Rebecca Neall

We have been hearing a lot about protein lately, but you may wonder why is protein really that important. Not only is adequate protein essential for building and maintaining muscle we require it for building and repairing cells, immune health, hormonal health and fluid balance.

HOW MUCH PROTEIN DO YOU REQUIRE?

This will differ from person to person based on a number of factors including goals, stage of life, activity level and gender. The recommended daily intake of protein is 0.8g per kilo of body weight, this means it should be the absolute minimum! however if muscle building is your goal you should be aiming for approximately 1.5-2 grams of protein per kilo of body weight. (remember building muscle isn't all about getting "buff" or "Big" building lean muscle is beneficial for so many reasons including improved immune system, helps protect bones and improved insulin sensitivity. 

WHAT FOODS CONTAIN PROTEIN?

Meat - beef, chicken, turkey, lamb, pork etc

  • Eggs

  • Fish 

  • Greek yoghurt, cottage cheese, cheese 

  • Legumes/ lentils/ beans, Tofu, Tempeh, Edamame 

  • Protein powders 

Aiming to get all our protein throughout the day from quality whole food sources is the goal but we know this isn’t always achievable so here are list of protein powders and snacks that we give the tick of approval for a quick protein hit.

Chief collagen bars and meat sticks

  • True protein bars & powders

  • Nuzest protein powders 

  • Bare blends protein powder 

  • Blue Dinosaur protein bars

  • Kooee meat sticks

  • Barbell Biltong

Like everything its important to read the ingredients list because a lot of products on the market are full of Crap! 

Protein rich snack ideas 

  • Rice cakes with cottage cheese 

  • Seed crackers with canned Tuna, mackerel or sardines

  • 2-3 boiled eggs (FYI 1 egg contains around 6-7 grams of protein)

  • Veggie sticks with Hummus or cottage cheese 

  • Greek yogurt with berries or protein yoghurt pouch 

  • Protein shake or smoothie

  • Kooee or Chief meat sticks

  • Protein bar 

How much protein is in?

  • 1 egg = 7 g

  • 100 g beef mince = 21 g

  • 100 g chicken breast = 21 g

  • 100 g Tuna = 24 g 

  • 1 cup greek yoghurt = 23 g 

  • 1 cup chickpeas = 19g 

  • 100 g Tofu = 8g 

Rebecca Neall