What is Protein ?
It is an essential macro nutrient that we need daily
because the body does not store it !
Fifteen percent of your body weight approx. is
protein. Protein is the building blocks of your
muscles, cartilage, bones, hair, nails, skin, blood,
and body chemicals like hormones and enzymes.
So, you can see how important protein is!
Sources of Protein
Meat, seafood, poultry, beans, grains, and dairy
products, like yogurt made with skim milk and
cheese, cheddar cheese has 25 grams of protein
for every 100 grams, are good sources of protein.
Not all proteins are equal some are better than
Whole foods and natural sources are your best
forms of protein.
How much protein should you eat a day
Most people need as a
safe level if they don’t
exercise 40 to 60 grams
of protein daily. If you are not consuming enough
protein it can be detrimental to your health.
Some symptoms of low protein intake
Aches and pains
Difficult to sleep
Thinning hair, brittle nails and skin problems
Easily to fracture or broken bones
Poor immune system
Mood swings and changes in your energy
Slow recovery from injuries
Symptoms of too much protein
This can also lead to other risks such as bad
cardiovascular, liver and kidney malfunction,
seizures, blood vessel disorders and death.
Not to mention type 2 diabetes, cancer and
Of course athletes, pregnant women and people
who do a lot of physical demanding work will
require more protein.
These are the symptoms of too much protein,
however it’s more likely you will be lacking
protein than having too much.
Why we need protein
How much protein should you eat every day. Most
people need as a safe level depending on how
active they are 40 to 60 grams daily.
Whole foods and natural sources are one of the
best forms of protein. However, whey protein is
much better at building and regenerating muscles.
One scoop of whey has approx. 20 grams of
Why do our bodies need protein
If you are not eating enough protein this can
greatly affect your body growth for example like
muscles, tendons, hair, nails, skin, cartilage,
bones, blood and body chemicals ie, hormones
So 40 to 60 grams of protein may be enough for a
person who does not exercise and this would be
the minimum but for an active person who
exercises a lot or does heavy work all day you
may need 20 to 40 grams more daily.
So, with the right amount of protein you should
The right amount of protein needed per day also
depends on your age, your activity, do you exercise
a lot or a little or not at all, your muscle mass and
Protein is so important for your body that some
study’s show that we should get around 30 grams
of per meal, so 3 meals a day would be 90 grams.
Of course there are study’s that show that we
should eat much less protein like only about 15
grams per meal. I personally don’t agree with this
based on my own experience I found the 30 grams
of protein per meal to give me more energy. Also
friends of mine who have taken whey protein
supplements have told me they have more energy
after taking one scoop of whey per day which is
about 25 grams of protein approx.
Protein is so important because without it we
would die ! As I said before they are the main
building blocks of our body !
Proteins are made up of molecules called amino
acids, some we get from our diet, which are
essential amino acids and needed in the right
ratios and others are produced by our body.
What is the best protein
Well, this depends if you are a vegan, a vegetarian,
or as some people jokingly call themselves
meatatarians or meat eaters.
People who like to eat meat will get a lot of protein
from animal protein.
Animal protein is a complete protein.
Plant protein can also be a complete protein if
combined in the right way.
Animal proteins like meat, fish, poultry, eggs
and dairy are similar to the protein in our body.
These are complete proteins because they
contain all the basic amino acids our body needs
to function properly.
Are you getting enough daily protein
You have to make a list of how much protein you
are eating everyday otherwise how will you know
if you are getting enough.
Ok lets take a simple breakfast
– 2 eggs@ 6 grams of protein – 12 grams
now cooked eggs are absorbed
by 90 % approx. raw eggs by 50 %
so the protein grams are approx.
– 2 slices of toast @ approx. 100
grams of wheat bread -8-11 grams
– 2 slices of white bread toasted – 2.2 grams approx.
– 2 slices of bacon – 6 grams
– 1 cup of hash browns potatoes – 3.8 grams
– 1 tablespoon of butter – 0.1 gram
– 1 cup of coffee with cream and
sugar – 1.2 grams
– 3/4 cup of low fat Greek yogurt – 17 grams
Total 44.3 gr.approx.
This gives you some idea of how much
protein you can eat at an average meal.
You can do this with any meal you are
thinking of eating or have eaten. It will
give you a guideline to follow. you can
google any food to figure out how much
protein you will need every day.
So, that is just breakfast, you can see if you add a
3/4 cup of plain Greek yogurt you get 16 to 18
grams of protein. Some yogurt has as little as 6
grams of protein but much more fat, your choice.
Personally, I prefer the plain low fat or no fat
yogurt made with skim milk.
Now, if you want some fruit with your yogurt for
fibre you can chop up an apple and a banana.
protein in 1 regular apple – 0.3 grams
protein in 1 regular banana – 1.1 grams
Now not everyone likes to eat bacon and eggs
and apples and bananas with yogurt but you can
see how much protein is in a simple meal.
Now if you are a person who exercises a lot you
will need much more protein than what I just
Remember if you are only getting say 50 to 60
grams of protein a day this is only for the daily
maintenance of your body. If you want your hair
and muscles etc. to be nourished you will need
Start today start to read the labels on your food
how much protein you are getting and sugar and
fat etc. and you will be surprised but educated.
Remember to get your daily protein and you will
feel better and have more energy !
As I have mentioned in a previous post you can
go to a natureopath and have yourself tested with
a vega machine. This machine will tell you which
foods you digest better than others including
proteins. You can have a blood test which will tell
you the same thing but it will cost twice as much.
As always see your family doctor before trying
anything I have mentioned in this post.
Also, you can e-mail me for any questions you
might have I would be happy to answer them.