How much protein do we need?

Protein: What you need to know

 Describe protein.

Since proteins decompose into amino acids that support bodily growth and repair, they are referred to as the "building blocks of life." The protein we eat helps build our muscles, hair, and skin. All the essential amino acids required for optimum health are found in animal diets as well as three plant sources: soy protein, quinoa, and Quorn. Other plant protein sources are deficient in one or more critical amino acids. For this reason, animal protein is occasionally referred to as a "complete protein." However, it is untrue that vegetarians will be deficient in protein or that you must consume specific combinations of plant-based proteins. You can get all the necessary essential amino acids by consuming a variety of plant proteins every day.

What quantity of protein do I need?

Nearly 0.75 grammes of protein per kilogramme of body weight are required by most adults each day (for the average woman, this is 45g, or 55g for men). That translates to roughly two pieces of meat, fish, nuts, or tofu daily. An ideal protein serving size is one that fits into your hand's palm.

We typically consume roughly twice as much protein as we require in the UK. Depending on where your protein is coming from, this may or may not be a problem. A diet high in meat has been associated with a higher risk of developing heart disease, diabetes, various malignancies, and may even shorten your life. Eat two servings of fish each week, more peas, beans, and lentils, and no more than 70g of red and processed meat per day.

How can I consume fewer animal proteins?

Go meatless one day a week to ease into eating vegetarian dishes.

Go meatless one day a week to ease into eating vegetarian dishes. Before switching to plant-based proteins, try substituting items like fish, dairy, and eggs for meat. If completely meatless meals seem like a step too far, try substituting beans or lentils for some of the meat in dishes like stews, chilli, or Bolognese sauce.

If you're an athlete, do you need to eat more protein?

It is untrue that if you are active, you need to consume a lot of protein. Although most of us currently consume enough protein, athletes who train more than once per day should consume twice as much as the average adult. It is preferable to spread out your protein intake throughout the day, along with carbohydrates for energy, so that there is enough protein for muscle growth and repair. Ironman champion Dave Scott, British cyclist Lizzie Armitstead, and Germany's strongest man Patrik Baboumian are all vegetarians who achieve great success.

Is always avoiding meat healthier?

The vegetarian option isn't always the healthiest. Protein is included in mock meats such nuggets, vegetable burgers, and hot dogs, although salt content can be high. The fat, saturated fat, salt, and calories in vegetarian alternatives like cheesy pastas or veg curries in creamy or greasy sauces are frequently excessive. Replace more meat with vegetables, legumes, pulses, soy, and whole grains to gain the health benefits.