Incorporating high protein foods into your diet can greatly benefit your health. Read more to find out how much protein you need and what the best sources are.
High protein foods are essential for building and maintaining healthy muscles, supporting overall health and providing energy throughout the day. Experts nowadays recommend physically active people should consume between 1.5 and 2 grams of protein per kilogram of body weight of the important macronutrient per day [1]. The good news is that you don't have to eat tons of meat and fish to reach this goal. With the increasing popularity of plant-based diets it's now easier than ever to find delicious and nutritious sources of protein to suit any lifestyle - including vegetarian or vegan.
Incorporating high protein foods into your diet can greatly benefit you - no matter if you're an athlete and want to fuel your workouts, or if you simply want to improve your overall health. From protein-packed legumes and soy foods to nuts, seeds and grains, there's something for everyone to enjoy. Let's take a closer look at the options and how to reap the benefits of proteins - the building blocks of life.
Daily Protein Intake and Its Importance
Protein is an essential nutrient, next to carbohydrates and fat, that your body needs to function properly. A common recommendation you might come across is to eat 0.8 g of protein per kg of body weight of protein per day. However, this is just a minimum amount. Especially if you are physically active and looking to build and maintain muscle mass, the amount of protein you need can be a lot higher - up to 2 g per kg a day [2].
Proteins are made up of smaller molecules called amino acids. There are 20 different amino acids, and your body can synthesize 11 of them on its own. The remaining 9 are called "essential amino acids" and have to be obtained from your diet.
A so-called "complete protein" contains all nine of the essential amino acids in sufficient amounts. Foods that contain complete proteins include soy foods and quinoa – as well as animal products such as meat and dairy. Integrating a variety of protein sources into your diet is important to ensure you're getting the full spectrum of essential amino acids!
Protein contributes to the growth and maintenance of muscle mass and to the maintenance of normal bones. It also plays a role in the production of enzymes, hormones and other essential molecules your body needs to function. Including a protein source in each meal is an easy way to reach your daily target.
High-Protein Foods: Plant-Based
Tofu, tempeh and texturised soy are versatile ingredients derived from soybeans and are very popular among those on a vegetarian or vegan diet. Tofu can be used in stir-fries, salads and even scrambled as a substitute for eggs. Tempeh has a firmer texture and can be used in sandwiches or as a meat replacement in dishes like tacos. Texturised soy is great in veggie spaghetti bolognese.
Legumes like lentils, chickpeas, peas and various beans are rich in protein and fiber, low in fat and provide essential nutrients. Include them in your diet through dishes like lentil soup, chickpea curry or a warming bean chilli.
Nuts and seeds are among the most popular plant-based protein sources. Almonds, peanuts and cashews are good options - as well as pumpkin, sunflower and chia seeds. Enjoy them on their own as a snack or add them to your salads, oatmeal or yoghurt for an extra protein boost. Just be aware that they are quite high in fat.
Grains such as quinoa, oats and wheat provide not only energy through carbohydrates but are also a great plant-based protein source! Use quinoa in salads or as a side dish and opt for whole wheat bread or pasta for a more nutritious meal.
Incorporating these protein-rich foods into your meals will help you meet your protein requirements while enjoying a delicious and varied diet [3].
For comparison: animal foods such as poultry, fish, eggs and dairy are also rich in protein – but plant sources can cover your needs just as well.
Supplemental Protein Sources: Protein Powders
If you're struggling to meet your daily protein intake through a variety of foods, supplements like protein powders can be a very convenient help to add more protein. Just like for whole foods, you have the choice between animal- and plant-based versions.
Whey protein is one of the most popular choices for animal-based protein supplements. It provides a complete amino acid profile that can help to support muscle mass and strength when paired with exercise. It has a rapid absorption rate that makes it an excellent choice for post-workout recovery. There are various types of whey protein: Whey protein concentrate contains a higher percentage of lactose and fat but is more affordable; Whey protein isolate is processed to remove most of the lactose and fat and reach a higher protein content - but it is more expensive [4].
For those with a preference for plant-based nutrition or who simply have issues digesting whey protein (which is not uncommon), there are other dietary protein powder options. Soya protein for example is a complete protein source with all essential amino acids. A hypoallergenic alternative would be pea protein, which is rich in branched-chain amino acids (BCAAs). It is often paired with rice protein, an easily digestible option great for those sensitive to lactose or soy [5].
Whatever you choose, remember to use these supplements along with a balanced diet! Protein powders are not meal replacements, as they lack vital components, like for example fibre, vitamins and minerals that are necessary for your health. Combining whole-food sources of protein, carbohydrates and fats with the occasional supplement will ensure you're getting a diverse range of nutrients for optimal health.
High Protein Diet and Health
A high-protein diet can have many beneficial effects on your overall health - so try to incorporate an array of protein-rich breakfast, lunch, dinner and snack options into your daily meals! When planning meals it can be helpful to build them around your main protein source.
It's not only athletes that require an increased protein intake to support muscle growth and recovery. The potential benefits of protein-rich diets extend beyond that. Studies also look at protein and satiety: protein-rich meals tend to feel more filling than low-protein meals [6].
Protein-rich diets also play a role in your overall health. Dietary patterns that include more plant protein are associated with better cholesterol levels in studies [7]. Also for bone health a well-balanced diet is crucial. Protein contributes to the maintenance of normal bones, and calcium and phosphorus are needed for this too [8].
Conclusion
Incorporating high protein foods into your daily diet can contribute to various health benefits. With a balanced approach that ensures variety and planning your meals mindfully, you can enjoy the advantages associated with a high-protein diet. Remember that there's always the option to consult a healthcare professional or nutrition specialist if you have doubts about how much protein you need - or you simply reach out to us! We’re happy to help.
Sources
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[5] Pinckaers PJM, Kouw IWK, Gorissen SHM, Houben LHP, Senden JM, Wodzig WKHW, de Groot LCPGM, Verdijk LB, Snijders T, van Loon LJC. The Muscle Protein Synthetic Response to the Ingestion of a Plant-Derived Protein Blend Does Not Differ from an Equivalent Amount of Milk Protein in Healthy Young Males. J Nutr. 2023 Jan 14;152(12):2734-2743.
[6] Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S.
[7] Diab A, Dastmalchi LN, Gulati M, Michos ED. A Heart-Healthy Diet for Cardiovascular Disease Prevention: Where Are We Now? Vasc Health Risk Manag. 2023 Apr 21;19:237-253.
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