So, why does protein matter?
Protein is an essential part of the diet. It has a number of roles within the body and has been shown to be a key nutritional component when working towards various goals, such as weight loss, muscle gain, recovery, and optimal health.
What does Protein actually do?
✓Muscle synthesis, recovery, repair and retention
✓Inadequate protein compromises immune function & hormone regulation
✓Promotes healthy skin & hair
This is entirely goal dependent but for optimal health alone, intakes of at least 1.2g-1.6g per kg of bodyweight, per day are advised. Higher intakes of 1.8-2.2g/kg are recommended for fat loss and muscle gain.
Complete vs Incomplete Proteins
Complete Proteins - Complete proteins contain all the Essential Amino Acids (EAAs) in adequate amounts, and can be found in animal-based sources.
Incomplete Proteins - Incomplete proteins, such as most plant-based protein sources, are deficient in at least one of the Essential Amino Acids (EAAs).
Therefore, when following a vegetarian or vegan diet, it is especially important to maintain a mixed, varied diet to obtain all the EAAs needed.
✓Yes, protein IS important at every age!
✓No, too much protein is NOT bad for your kidneys!
✓Protein will NOT automatically make you pile on muscle!
✓Going vegetarian/vegan is NOT necessarily healthier, it is entirely a personal preference!
High Protein Foods
High Protein Vegetarian Foods