Proteins are the main functional and structural building blocks of every cell in your body. Each protein itself is made up of a variety of smaller components called amino acids.
- Protein is essential for overall health and provides energy (source: Institute of Medicine.Dietary reference intakes: the essential guide to nutrient requirements.Washington: National Academies Press, 2006)
- You need to get enough protein every day to support body growth and maintenance.
Where is protein sourced in our diet?
Protein is sourced in foods across each of the five food groups, though protein-rich foods are predominantly from the meat and dairy (animal) food groups and are great sources of many important vitamin and minerals5.
It is important to recognise that animal sources of protein are regarded as a “complete” and high biological value (HBV) sources of protein as they contain all of the essential amino acids, and are readily absorbed2, 6.
Foods from the cereals/grains, fruit and vegetable food groups, also contain a small amount of protein, which will also help support an overall pattern of eating, though in comparison, these food groups generally lack at least one of these essential amino acids3.
How does protein support your workout?
A balanced diet with adequate amounts of protein is important to support physical activity goals. Protein helps to:
- Repair muscle damage
- Build muscle
- Provide some amino acids for fuel
Top ten sources of lean protein
1. Fish/Seafood (I prefer salmon which is extra high in omega 3 fatty acids)
2. (Canned) Tuna – Tuna is arguably the best food anyone can consume, it is high in protein and nutrients, and has omega-3 fatty acids which help you stay lean.
3. Chicken – Really, you can’t go wrong with lean chicken breast (not fried -> baked)
4. Lean beef (including tenderloin, sirloin, eye or round)
5. Skim or low-fat milk (I prefer soy milk which is very high in protein and doesn’t give me tummy ache)
6. Skim or low-fat yogurt
7. Milk protein isolate / Whey protein / Soy protein
8. Egg whites – Egg whites are very high in protein, I think 4 grams per egg white, or 6 grams for 1/4 cup of egg beaters, and both have no fat or carbohydrates. The great thing about egg protein is that it lasts up to 6 hours!!
9. Lean pork (tenderloin)
10. Beans (source Web Md)
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