Let's Talk about Protein!

I am not a qualified nutritionist or dietician but i do know protein is incredibly important to keep all parts of our bodies going.

I have done some research on the subject and lots of this info is coming from The Food Medic Book by Hazel Wallace.

What is it?

Credit; Sites@PSU

Credit; Sites@PSU

Protein, along with fat and carbohydrates, is a macronutrient - meaning it is required in large amounts in your daily intake of food. Without protein your body cannot fully recover from exercise. 

Why do we need it?

  • A strong immune system
  • Back- up fuel
  • To build and repair muscle
  • Strong hair skin and nails
  • Important enzymes
  • And more!

What is it made of?

Protein is made up of units know as amino acids. There are about 22 amino acids, 9 of which are 'essential' amino acids meaning we have to get them from food, while the other ones our body can make. 

We need a sufficient amount of each amino acid every day. Foods that have all 9 amino acids are called 'complete proteins'. Incomplete proteins still contain protein but don't contain all 9 amino acids. When different incomplete proteins and combined together in a meal, it would be a complete protein meal. 

Credit; AltHealthWorks.com

Credit; AltHealthWorks.com

 

All meat sources of protein are complete proteins, while some plant based sources of protein are 'incomplete'. So when eating plant- based try to combine some different legumes (beans, peas and lentils) with different grains.

 

 

 

Complete Protein Sources;     

Credit Reader's Digest

Credit Reader's Digest

  • Eggs
  • Meat
  • Fish
  • Poultry
  • Dairy
  • Quinoa*
  • Buckwheat*
  • Hemp*
  • Chia Seeds*

*Plant-based complete proteins

Incomplete Protein Sources;

  •  Certain Grains
  • Legumes (beans, peas)
  • Nuts & Seeds
  • Vegetables

 

Being a pescetarian, I have to be mindful of having some of my meals containing complete proteins. My favourite combos to create a meal full of all 9 essential amino acids are:

 

  • A legume (peas, beans, lentils) and vegetable curry with brown rice.
  • Hummus and a nutty cracker.
  • Almond butter and spelt sourdough.

 

 

My favourite websites to find tasty healthy meals (catering for veggies and meaties):

****This info has been taken from The Food Medic Book by Hazel Wallace****

***Cover photo taken from Sports Dieticians Australia***

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