Protein is essential for building muscle as well as aiding recovery but it does so much more than that...
If you exercise regularly and are health conscious you probably have an idea of how important protein is for helping with building and retaining muscle as well as aiding recovering so you can hit the gym again. However, if you are just beginning your fitness journey or you are just looking to improve your eating habits in the hope of dropping a little weight, here is why protein is ESSENTIAL!
Proteins, made up of amino acids - serve many functions. They play an important role in growth and repairs, immune function, transport, cell structure and enzyme function. Not only are they essential for our health but they play a key role in weight loss as they help to regulate appetite.
How much protein should you be getting? The current government RNI is 0.8g per kg of bodyweight. This is ok if you are looking to just scrape above the level of illness. However, if you are looking for optimum health, especially if exercise regularly you would be looking at consuming 1.2 to 1.4g per kg b/w per day and if you are strength training 1.4g - 1.7g per kg or even higher. So before you reach for the supplements, I have put together a list of high protein foods that can help you hit your target.
25 High-Protein Foods Based on Protein Content Per 100g:
Beefy Jerky 30-40g
Tuna steak 32g
Pumpkin seeds 30g
Edam cheese 27g
Canned tuna 25g
Chia seeds 17g
Brazil nuts 14g
Greek yogurt 10g
Not an exhaustive list but just some of the high protein foods that can be included in your diet to boost health, retain muscle and help with weight loss. Ensure that you are eating a good variety of proteins so that you are obtaining all of the essential amino acids required.