Walk into any supermarket or shop at the moment, and you’ll find a huge array of ‘high protein’ snacks, shakes and meals.
Protein seems to be on everyone’s lips (literally), but there’s also a lot of misinformation out there about how much protein we need daily to keep ourselves healthy and support our fitness goals.
So let’s look at exactly what protein is, how to figure out how much you need and some protein-rich foods if you’re plant-based.
What is protein?
Protein is an essential nutrient, made up of amino acids which act like the building blocks for DNA, genes and essentially all bodily tissues. Protein is essential for supporting muscle development, function and strength.
How much protein do I need?
How much protein we need varies greatly depending on our age, gender, activity levels and overall health goals.
For the average adult, the UK's Department of Health recommends around 0.75g of protein per kilogram of body weight per day. This works out at around 55g of protein per day for males, and 45g a day for females.
If you are particularly active or trying to build muscle with strength training, you’ll need to consume significantly more protein than this. You can work out how much you need depending on your fitness goals and biometrics using a protein calculator.
If you’re older or have any underlying health issues, you may also need to consume more protein. It's a good idea to speak to your doctor or healthcare provider.
Plant-based protein
It’s a common misconception that only meat, fish or animal products like eggs contain protein. Whilst these foods do contain high amounts of protein, so do lots of plant-based sources too.
If you think you need to up your protein intake, try adding at least one portion of the following foods to every meal:
Legumes and pulses
Legumes and pulses include foods like lentils, chickpeas and beans — which are packed with protein but also with fiber, which can aid digestion. Try adding a portion of these to soups, salads and stews.
Tofu and Tempeh
These are soy-based products, which are again very high in protein. Tofu and tempeh are really versatile and can be used in a variety of dishes, from noodles and ramen to stir-fries. They are also a great alternative to meat, so can be served in place of meat with a side of a salad or vegetables.
Quinoa
Quinoa is a grain, a little like bulgar wheat or couscous, but is much higher in protein and overall nutrition. It contains all nine essential amino acids, making it what’s known as a complete protein. Try adding it to salads or using it in place of rice or potatoes now and then.
Nuts and Seeds
Whilst these aren’t as high in protein as the above foods, nuts and seeds can be a great satiating snack that gives you a protein boost whilst also being high in healthy fats. Try almonds, chia seeds and hemp seeds for adding texture to meals or just snacking in between meals.
Whole Grains
Foods like brown rice, oats and barley provide a moderate amount of protein along with lots of fibre. These can be great for adding some bulk to your meals to keep you full for longer.