Protein Sources

Protein requirements vary depending on age, sex, and activity level.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams (of complete proteins) per kilogram of body weight per day, or 0.36 grams per pound. However, this is just a minimum recommendation. Some people may need more protein, such as children, adolescents, pregnant women, lactating women and athletes. The Institute of Medicine recommends getting at least 10% of daily calories from protein, but not more than 35%.

Complete proteins are proteins that contain all nine essential amino acids that your body cannot produce on its own. Essential amino acids are necessary for building and repairing tissues, making hormones and enzymes, and transporting nutrients. The nine essential amino acids are:(histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine)

It is important to note that you do not need to eat a complete protein at every meal and snack. However, it is important to make sure that you are getting a variety of protein sources throughout the day to ensure that you are getting all nine essential amino acids

Protein requirements for different groups of people:

·         Babies: 10 grams per day

·         School-age kids: 19-34 grams per day

·         Teenage boys: up to 52 grams per day

·         Teenage girls: 46 grams per day

·         Adult men: about 56 grams per day

·         Adult women: about 46 grams per day (71 grams if pregnant or breastfeeding)

Here are some good sources of complete protein:

Animal products: Meat, poultry, fish, eggs, and dairy products are all good sources of complete protein.

Plant-based products: Some plant-based foods are also good sources of complete protein, such as quinoa, buckwheat, soy products (tofu, tempeh, and edamame) and some nuts and seeds.

If you are following a plant-based diet, it is important to combine different plant-based proteins throughout the day to ensure that you are getting all nine essential amino acids. For example, you could have a bowl of oatmeal with peanut butter for breakfast, a lentil soup for lunch, and a tofu stir-fry for dinner.

Additionally, protein powder is a nutritional supplement that can help you build muscle, curb cravings, and accelerate muscle recovery after exercising. If you’re looking to get more protein in your diet, investing in protein powder is a great place to start. However, it’s important to choose the right product that suits your health and fitness goals.

Too Much Protein!

Studies show that chronic high-protein intake that exceeds 2 grams per kilogram of body weight per day for adults may cause digestive, renal, and vascular dysfunction and should be avoided.

Here are some examples of complete protein meals and snacks:

Breakfast: Oatmeal with peanut butter and berries, eggs with whole-wheat toast, Greek yogurt with fruit and nuts

Lunch: Lentil soup, tofu sandwich on whole-wheat bread, quinoa salad with chicken or fish

Dinner: Salmon with roasted vegetables, chicken stir-fry with brown rice, tofu scramble with vegetables

Snacks: Hard-boiled eggs, nuts, trail mix, yogurt parfait

Eat a variety of protein-rich foods, such as meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.

Include a protein source at every meal and snack.

Choose lean protein sources whenever possible.

Pair protein with complex carbohydrates and healthy fats to create a balanced meal.

Nuts

The only nut that contains all nine essential amino acids is pistachios. Pistachios are a good source of protein, fiber, and healthy fats. They are also a low-calorie snack.

Other nuts, such as almonds, walnuts, and cashews, are also good sources of protein, but they do not contain all nine essential amino acids. However, you can get all nine essential amino acids by combining different nuts and seeds. For example, you could have a handful of almonds and walnuts, or a trail mix with peanuts, cashews, and sunflower seeds.

Protein content (g per 100g) (g per tbsp /10) **Foods containing Complete proteins

  **Lean ground beef (90% lean / 10% fat) 20 grams of complete protein per 100 grams

**Chicken breast, skinless 27

**Salmon, cooked 22

**Tuna, canned in water 25

**Tofu 10

**Eggs 13

**Greek yogurt 10

**Quinoa Cooked 4.4

**Roasted Pistachios 20.16 (2.8g per tpsb)

**Potato with skin 2.2

A medium potato with the skin on contains about 3 grams of protein. This is more than most other vegetables and about the same amount as 1/3 cup of milk.

**Seed Protein per 100g (complete proteins)

**Chia 16.5

**Hemp 15.5

**Pumpkin 15.0

**Cheeses per 100g (complete proteins)

**Cheddar 25.1

**Swiss 31.8

**Mozzarella 22.2

**Cottage 11.1

**Ricotta 11.1

Incomplete Proteins, but still good sources

**(combine beans and rice for a complete protein)

Lentils 9

Black beans 8.5

Pinto Beans (cooked) 4.1

Chickpeas 8

Peanut butter 25 (4G per tbsp)

Almonds 21.5

Almond Butter (3G per tbsp)