Key Points
- Protein is made up of chains of amino acids that serve many purposes in your body.
- It’s important to include a variety of different protein sources in your diet.
- Your daily protein requirements will vary based on your age, gender and other factors.
Protein has the wellness world abuzz, with people sharing recommendations for protein shakes and other ways to up your protein intake.
It’s a trending topic, but is protein simply another hyped-up dietary fad? Or is it something worth paying attention to? And how much protein do you really need?
As with any trend, it’s important to get the right information so you can make the best decisions for your own health. We spoke with Accredited Practising Dietitian Kate Agnew to get answers to all your protein questions.
What is protein?
You may already know that protein can be found in supplements, a succulent steak or fluffy scrambled eggs. How much do you really know about protein, though?
To understand what protein is, you first need to understand what it’s made of. At its core, protein is a sequence of amino acids – of which there are 20 distinct types. These amino acids interlink in chains to form what we recognise as protein.
Your body creates amino acids. However, there are some amino acids your body can only get from food sources. When you eat protein-rich foods, your body breaks them down to extract the amino acids it needs.
A protein you may be familiar with is collagen, known for its role in skin health.
Protein provides a key source of energy for your body and is needed for muscle repair
Why is protein so important?
There are three macronutrients – carbohydrates, fat and protein. Kate explains that these three macronutrients are key sources of energy for your body. However, protein also serves another purpose:
“At a basic level, your body uses the amino acids from the protein you eat for muscle repair and synthesis,” she says.
“But it goes way beyond this. Protein is a key nutrient in many of our body tissues and it’s used throughout the body, not just in the muscle mass.”
Your body also uses protein for skin health and balancing blood sugar levels. By including protein in each meal, it may also help you to feel more satisfied after meals.
As you age, the role of protein is even more important. Declining muscle mass is a part of ageing but protein may help to keep muscles strong and support health into old age.
Protein provides a key source of energy for your body and is needed for muscle repair
How much protein should you have per day?
If you want to know exactly how much protein you should have per day, you can use the Australian Government’s daily nutrient requirements calculator. While this might feed your curiosity, Kate says most people aren’t going to calculate the protein content of every meal to ensure they meet their daily requirements.
“I encourage people to focus on meeting the five main food groups in their diet,” she explains. “Most Australians are already eating enough protein. What’s more important is that you space your protein intake throughout the day. Food Tracker, by Healthylife, will help you to understand any gaps in the food groups in your shopping basket.”
Kate also cautions that too much protein may have negative consequences. Research has found that excess protein consumption (more than double the recommended intake) may interfere with calcium in the body and impact bone health. It may also affect liver and kidney function, and heart and blood vessel health.
How much protein do men need per day?
Generally, men need more protein than women. The recommended daily intake (RDI) of protein for men aged 19-70 is 64g/day. For men aged older than 70, this jumps to 81g/day.
How much protein do women need per day?
For women aged 19-70, the RDI of protein is 46g/day. This increases to 57g/day for women aged over 70.
It’s also important to note that pregnancy and breastfeeding can increase protein requirements. During the second and third trimesters of pregnancy, the RDI of protein is between 58-60g/day, depending on age. While breastfeeding, this increases to between 63-67g/day, also age dependent.
Grilled chicken is a lean and healthy source of protein
How to get more protein into your diet
If you think you need to up your protein intake, or mix up the proteins you eat, there’s so many different foods to try.
When planning your meals, Kate suggests combining protein, fat and fibre for the optimal mix to balance your plate. She also encourages variety, whatever proteins you eat – meat or otherwise. It’s time to mix up that healthy shopping list.
Meat sources of protein
Of all dietary protein sources, amino acid composition in animal products is closer to what humans need. This makes them an efficient way to get the amino acids you need.
“When choosing meat proteins, opt for lean meats, especially if you’re choosing red meat,” explains Kate. “Good sources of animal protein include meat, seafood, eggs and chicken.”
You can also use meat proteins in different recipes, such as bone broth.
Vegan and vegetarian protein options
For vegans and vegetarians, Kate explains that there are a range of plant-based foods that are also excellent sources of protein.
“Legumes are great sources of both protein and fibre,” she says. “They’re also easy to cook with and budget-friendly.”
Other plant-based proteins include beans, tofu, nuts, seeds, whole grains and Greek yoghurt.
“If you’re following a vegan diet, it’s also important to speak with your healthcare professional so you’re not missing out on any essential nutrients,” she adds.
Meat eaters should also eat plant protein rather than relying on meat as a protein source for every meal.
“Meat shouldn’t be your only source of protein,” Kate says. “It’s important that you go for variety. So choose a variety of animal proteins and a variety of plant proteins.”
Are protein supplements good for you?
Protein supplements are everywhere. They may be convenient, but are they the answer to getting enough protein in your diet?
Kate argues that while protein supplements, such as protein powders, have a time and a place, you shouldn’t rely on them for your total protein intake.
“The food matrix is an important concept in nutrition,” she explains. “The food matrix explains how nutrients in wholefoods work together in a way that may be more beneficial than consuming a supplement.”
“There’s nothing wrong with consuming protein supplements in addition to a diet that’s full of wholefoods. But you can’t rely solely on protein powders because it’s not as straightforward as that.”
Power up protein
If you’re unsure if you’re meeting your protein goals, speak with your healthcare professional. They can provide tailored advice to help set you on the right path.
Related:
Kate Agnew is an Accredited Practising Dietitian who is passionate about innovation and problem-solving in health & nutrition. Her goal is to ultimately create a healthier environment for all Australians.
Reviewed by Healthylife health experts August 2023.
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