Observed on the 27th day of February each year, National Protein Day aims to increase awareness of the importance and accessibility of protein foods and encourage everyone to learn more about protein and its nutritional and health benefits. Our clients regularly hear us share the importance of incorporating protein into their diets to reach their desired level of fitness and health, so we’ve decided to jump into the conversation and share a few reasons why protein is vital to performing better in life. Happy reading!
What is Protein?
Let’s start with the basics and answer – what is protein? Cancer.gov defines protein as:
“A molecule made up of amino acids. Proteins are needed for the body to function properly. They are the basis of body structures, such as skin and hair, and of other substances such as enzymes, cytokines, and antibodies.”
Every cell in the human body contains protein, and protein helps your body repair cells and make new ones. In food, protein is a macronutrient essential to building muscle mass which helps regulate metabolism. To dig deeper, we need macronutrients in large amounts to give us energy. Protein has also been proven to help the immune system stay strong and to help people stay full.
What are the food sources of protein?
The basic structure of a protein is a chain of amino acids. The human body needs several large amounts of amino acids to maintain good health. Amino acids are found in animal sources such as meats, milk, fish, and eggs; however, you do not need animal products to get all the protein you need.
Amino acids are also found in plant sources such as soy, beans, legumes, nut butters, and some grains.
What foods are highest in protein?
Check out our list of protein sources below:
- Eggs & dairy products – eggs, milk, yogurt (especially Greek yogurt), cheese (especially cottage cheese)
- Lean meats – beef, lamb, veal, pork, kangaroo
- Poultry – chicken, turkey, duck, emu, goose, bush birds
- Fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams
- 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.
*Special note: Some grain and cereal-based products are also protein sources but are generally lower in protein than meat and meat-alternative products.
Are there other benefits to increasing your protein intake?
Thanks to Healthline.com for this list of the additional benefits of increasing your protein intake:
- Lowers Your Blood Pressure
- Helps Maintain Weight Loss
- Does Not Harm Healthy Kidneys
- Helps You Stay Fit as You Age
- Good for Your Bones
- Reduces Appetite and Hunger Levels
- Reduces Cravings and Desire for Late-Night Snacking
Continue to incorporate protein in your diet to perform better in life, and consult a doctor or dietician for a complete nutrition plan that is tailored to your lifestyle and personal health.
