Proteins are made up of chemical 'building blocks' called amino acids.
Your body uses amino acids to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source.
You can easily meet your daily protein needs by following the Australian Dietary Guidelines.
Most Australians get more than enough protein from foods alone.
Very high protein diets are not recommended.
Protein is a nutrient that your body needs to grow and repair cells and function properly. Protein is found in a wide variety of foods and it is important that you get enough protein in your diet every day. The amount of protein you need from your diet varies based on your weight, gender, age, and health. Meeting your protein needs is easily accomplished by eating a variety of foods. Protein in foods comes from plant and animal sources like meat and fish, eggs, dairy products, seeds and nuts, and legumes like beans and lentils.
Proteins are made of amino acids.
The body can make some amino acids; There are 11 of these and they are known as non-essential amino acids. There are nine amino acids that your body cannot make and they are known as essential amino acids. You need to include enough of these in your diet for your body to function.
Nutritional value of protein
The nutritional value of a protein is measured by the number of essential amino acids it contains.
Different foods contain different amounts of essential amino acids. Usually:
Animal products (such as chicken, beef, or fish and dairy products) have all the essential amino acids and are known as complete protein (or ideal or high-quality protein).
Soy products, quinoa, and the seed of a green leaf called amaranth (consumed in Asia and the Mediterranean) also have all the essential amino acids.
Plant proteins (beans, lentils, nuts, and whole grains) generally lack at least one of the essential amino acids and are considered "incomplete" proteins.
People who follow a strict vegetarian or vegan diet should choose a variety of protein sources from a combination of plant foods every day to ensure that they are getting an adequate combination of essential amino acids.
If you are on a vegetarian or vegan diet, as long as you eat a wide variety of foods, you can generally get the protein you need. For example, a meal containing grains and legumes, such as baked beans on toast, provides all the essential amino acids found in a typical meat dish.
Protein foods
Some food sources of dietary protein include:
lean meats: veal, lamb, veal, pork, kangaroo
poultry: chicken, turkey, duck, emu, goose, wild birds
fish and shellfish: fish, prawns, crab, lobster, mussels, oysters, scallops, clams
eggs
dairy products: milk, yogurt (especially Greek yogurt), cheese (especially cottage cheese)
nuts (including nut pastes) and seeds: almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds
legumes and beans: all beans, lentils, chickpeas, split peas, tofu.
Some cereals and cereal-based products are also sources of protein but are generally not as high in protein as meat and meat alternatives.
How to get your protein needs
Your daily protein needs can be easily met by following the Australian Dietary Guidelines. The Guidelines group foods into five different food groups, each of which provides key nutrients.
The two main food groups that contribute to protein are:
"Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans group
Group of "milk, yogurt, cheese and/or alternatives (mostly reduced in fat)".
As part of a healthy diet, the Guidelines recommend specific servings per day from each of the five food groups (see Table 1).
The human body cannot store protein and will excrete any excess, so the most effective way to meet your daily protein needs is to eat small amounts at each meal.
Table 1. Recommended daily servings of "lean meats and poultry, fish, eggs, tofu, nuts and seeds and legumes/beans and" milk, yogurt, cheese and/or alternatives (mostly reduced in fat) "for adults
Person Recommended average daily number of servings of lean meats and poultry, fish, eggs, nuts and seeds, and legumes/beans Recommended average daily number of servings of milk, yogurt, cheese, and/or alternatives (mainly reduced fat)
Men 19 to 50 years old 3 2 1/2
Men from 51 to 70 years old 2 1/2 2 1/2
Men over 70 years old 2 1/2 3 1/2
Women between 19 and 50 years old 2 1/2 2 1/2
Women from 51 to 70 years old 2 4
Women older than 70 years 2 4
Pregnant women 3 1/2 2 1/2
Lactating women 2 1/2 2 1/2
So what is a service? The standard serving size for "lean meats and poultry, fish, eggs, nuts and seeds, and legumes/beans" is one of the following:
65 g of cooked lean meats such as beef, lamb, veal, pork, goat, or kangaroo (about 90 to 100 g raw)
80g cooked lean poultry, such as chicken or turkey (100g raw)
100 g of cooked fish fillet (approximately 115 g raw weight) or a small can of fish
2 large eggs
1 cup (150g) cooked dry beans, lentils, chickpeas, split peas, or canned kidney beans (preferably without added salt)
170g of tofu
30 g of nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (without added salt).
A serving of "milk, yogurt, cheese, and/or alternatives (mostly reduced fat)" might include:
1 cup (250 ml) reconstituted milk powder or fresh, long-lasting UHT buttermilk
1/2 cup (120 ml) evaporated milk
200g (3/4 cup or 1 small box) of yoghurt
2 slices (40g) hard cheese such as cheddar
1/2 cup (120 g) ricotta cheese.
The protein requirements for children and adolescents change as they grow older. Read about the recommended number of servings for children, adolescents, and young children for the 5 food groups.
Get more protein in your day, naturally
If you are looking for ways to get more protein into your diet, here are some suggestions:
Try a peanut butter sandwich. Remember to use natural peanut butter (or any other nut paste) with no added salt, sugar, or other fillers.
Low-fat cottage cheese or ricotta is rich in protein and can be served in scrambled eggs, stews, mashed potatoes, or pasta dishes. Or spread it on your toast in the morning.
Nuts and seeds are great in salads, with vegetables, and served over curries. Try toasting some pine nuts or flaked almonds and putting them in your green salad.
Beans are great in soups, stews, and pasta sauces. Try pouring a drained can of cannellini beans into your favourite vegetable soup or stew recipe.
A plate of hummus and freshly cut vegetable sticks as a snack or hummus to spread on your sandwich will provide you with extra protein at lunchtime.
Greek yoghurt is a protein-rich food that you can consume throughout the day. Add some to your favourite breakfast cereal, spoon on top of a bowl of pumpkin soup, or serve as a dessert with some fresh fruit.
Eggs are a versatile and easy option that can be enjoyed alone or mixed in a variety of dishes.
Eating too little protein (protein deficiency)
Protein deficiency means not getting enough protein in your diet. Protein deficiency is rare in Australia, as the Australian diet generally includes much more protein than we actually need. However, protein deficiency can occur in people with special needs, such as the elderly and people who follow strict vegetarian or vegan diets.
Symptoms of protein deficiency include:
Loss and contraction of muscle tissue.
oedema (fluid accumulation, especially in the feet and ankles)
anaemia (the inability of the blood to supply enough oxygen to cells, usually caused by dietary deficiencies such as a lack of iron)
slow growth (in children).
Protein: maintain muscle mass as you age
Around age 50, humans gradually begin to lose skeletal muscle. This is known as sarcopenia and is common in older people. Loss of muscle mass is exacerbated by chronic illness, poor diet, and inactivity.
Comply with the daily intake.
Protein shakes, powders, and supplements
Protein shakes, powders and supplements are not necessary for the health needs of most Australians. According to the most recent national nutrition survey, 99% of Australians get enough protein through the food they eat.
Any protein you eat in addition to what your body needs will be excreted from your body as waste or stored as weight gain.
The best way to get the protein you need is to eat a wide variety of protein-rich foods, as outlined in the Australian Dietary Guidelines, as part of a balanced diet. But if you're still interested in using protein shakes, powders, and supplements, talk to your doctor.
Protein and exercise
Shortly after exercising, it is recommended that you have a serving of high-quality protein (such as a glass of milk or a tub of yogurt) with a carbohydrate meal to help maintain your body's protein balance. Studies have shown this to be good for you, even after low to moderate aerobic exercise (like walking), especially for older adults.
People who exercise vigorously or try to gain muscle mass do not need to consume additional protein. High protein diets do not lead to an increase in muscle mass. It is the stimulation of muscle tissue through exercise, not the extra protein in the diet, that leads to muscle growth.
Studies show that weight trainers who don't consume additional protein (either from food or protein powders) still gain muscle at the same rate as weight trainers who supplement their diets with protein.
High-protein diets are dangerous
Some fad diets promote a very high protein intake of between 200 and 400 g per day. This is more than five times the amount recommended in the Australian Dietary Guidelines.
The protein recommendations in the Guidelines provide enough protein to build and repair muscle, even for bodybuilders and athletes.
A diet rich in protein can damage the kidneys and liver. It can also lead to an excessive loss of the mineral calcium, which can increase your risk of osteoporosis.
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