The Importance of Protein
Protein is an essential nutrient that has important structural functions in the body. Proteins are used in the building and repair of muscle. They also help transport enzymes.
Excessive protein that the body does not use is stored as fat. High protein intake can increase the amount of calcium the body excretes and can have a negative effect on the kidneys.
Good sources of protein are:
• Lean meat • Beans
• Poultry • Legumes
• Fish • Tofu
• Dairy products • Nuts
• Peanut Butter
It is possible to have too little protein. Individuals who are restricting calories for weight loss or to decrease body fat may not be getting enough protein. Also, people who restrict certain food groups or who have allergies or food sensitivities could be missing their protein goals. In cases like this, a protein supplement may be necessary to make sure protein needs are met and prevent muscle breakdown, which can cause a loss of strength.
The daily recommendation for protein is 0.8kg or .55g/lb.
Foods with 10g of protein:
• Beef, pork, turkey, chicken, fish – 1.5 oz
• Canadian bacon – 2 slices
• Peanut butter – 2.5 tbsp
• Mixed nuts – 2 tbsp (small handful)
• Cashews – 1 oz
• Sunflower seeds – 2 oz
• Instant breakfast + 3/4 cup of milk – 1 package
• Protein bars – 1 bar