Good reasons to eat more protein

Most of us eat enough protein to prevent a deficiency however we may benefit from replacing some carbohydrates or fats in our diet with protein as it plays so many important roles in the body.

• Protein helps to control our appetite. It reduces our hunger hormone and increases hormones that help us feel full. This can help to reduce hunger and thereby lower our calorie consumption, aiding in weight regulation.
• Protein is what builds muscle. When trying to build up muscle mass through strength training, adequate protein intake is essential. It is also important in weight loss, to ensure muscle mass is maintained.
• Protein intake has been found to improve bone health and bone mass, reducing the risk of osteoporosis.
• Studies have shown that increasing protein intake may boost metabolism and help us burn more calories.
• Adequate protein intake may lower blood pressure and bad cholesterol leading to improved cardiovascular health.
• Protein is important for repair and recovery after injury as protein forms the building blocks of all our cells and tissues.
• Eating enough protein may help us stay fit as we age by reducing muscle loss.
• While individuals with existing kidney issues may need to watch their protein intake, eating protein does not appear to harm healthy kidneys.

It is important to note that although increasing our protein intake can have health benefits for many, it is not necessary for everyone. If, however, you need to lose weight, increase your metabolism, or wish to increase your muscle mass through strength training, it is essential that you are taking in adequate amounts of protein.

Current recommendations for a healthy adult are that roughly 10 - 35% of our total daily calorie consumption should come from protein. This varies depending on activity levels, overall daily calorie intake, and on an individual’s body mass. So while a balanced diet including adequate amounts of all macro and micronutrients is key, here are some examples of what 0.35 oz of protein may look like:

• 2 small eggs
• 3 tablespoons of peanut butter
• 1 cup of quinoa (cooked)
• ¾ cup of black beans (cooked)
• 1 cup of oats (uncooked)
• A 3 oz piece of cooked chicken breast or a 3.5 oz fillet of cooked salmon provides around 1 oz of protein.

Try to spread your protein intake out throughout the day by including some protein with each main meal. This can be particularly challenging at breakfast and lunch times so try to plan meals accordingly.

Here is a recipe for delicious homemade protein balls that are a simple and quick way to increase protein in your diet and can be enjoyed occasionally as a sweet treat:

Chocolate protein balls (makes around 15 balls)

• 3.5 oz cashew nuts or almonds
• 3.5 oz mix of sunflower and pumpkin seeds
• 5 dates (dried figs or apricots can also work)
• 1 tbsp coconut oil or cacao butter
• 1 tbsp cacao powder
• Pinch of cinnamon
• Pinch of sea salt

First, pop the nuts and seeds in a food processor to break them up. Then, add all the other ingredients and whizz them up. Finally, form into balls, roll in desiccated coconut if you wish, then chill in the fridge.

Disclaimer: The content of this article is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician with any questions you may have regarding a medical condition. References available on request.