There's no doubting the power of protein to keep you feeling strong, happy and well. How do you know if you’re getting enough protein to support your body every day?
Estimates range from the recommendation of 0.75g per kg of body weight for women, up to 1.2g per kg of body weight for elite female athletes. For men it’s only slightly higher per kilo of body weight, at about 0.8g per kg of body weight for men who workout 2 to 3 times per week.
Female, 2-3 work outs/week, body weight 65kg = 48g protein per day.
Male, 2-3 work outs/week, body weight 85kg = 68g protein per day.
However, even if you aren't exercising it’s still important to get enough protein in your diet daily, from both animal products or from plant based sources.
The amino acids that make up protein are the building blocks for the majority of our bodies. They are needed for both the structure and function of most of our cells, as well as repairing any damage that occurs.To Feel Good!
Protein is needed to make up the “feel good” neurotransmitters that help us sleep well, feel good and protect us from depression and anxiety.
It plays a vital role in immune function as a building block of the cells that protect us from infection and illness.
It forms our muscles and connective tissue including collagen, which is the key to looking young, healthy and vital. Protein is needed for healthy youthful skin and strong shiny hair.
It is also needed for transporting oxygen to cells – without enough protein, our cells cannot get enough oxygen to function properly, leaving us lethargic, sick and gloomy.
Severe protein deficiency is very rare. However, slight deficiency can be common. Signs and symptoms of a mild deficiency can include hair breakage, loss of muscle mass, anaemia, fatigue, rashes, irritability and digestive issues. If you think you might be at risk of a mild protein deficiency, look at including more protein in every meal.
There are two main protein sources to consider: Animal sources and plant based sources. Here at KOJA we believe it’s important to have a balance of each, starting with wholefood plant based nuts, seeds & superfoods, and also including organic, local & free range sources of animal proteins such as eggs, chicken and beef.
It’s important to eat a wide variety of protein sources to ensure you’re getting all 9 essential amino acids, which cannot be produced by the body. Animal protein sources include these, as does the 100% plant based KOJA Chia Seed & Coconut – it’s nutritionally blended to ensure all 9 essential amino acids are provided in just one serve.
Plant-based sources of protein are more sustainable for our environment and the world we live in. The agribusiness of feeding our world’s demand for animal proteins is wreaking havoc on our oceans, forests, waterways and native species.
Ideal plant based sources of protein are quinoa, buckwheat or fermented soy. Top this up with plenty of beans, lentils, nuts and seeds to feel fuller for longer and reap the benefits of quality plant based protein.
Protein information sourced by Samantha Gemmell, Nutritionist at Feel Good Food Packs, a non-profit organisation in Melbourne focused on making health accessible to everyone by providing nutritious food and nutrition education to people experiencing homelessness and disadvantage.
To learn more, or to find out how you can help Feel Good Food Packs get more healthy food to people who need it, visit www.feelgoodfoodpacks.com
Image source: My Hdiet.com
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