Recently, we asked Registered Harley Street Nutritionist, Rhiannon Lambert, to help explain what is protein and why is it important. Now that we understand the science behind it all, we’re ready to put it into practice.
On average, we need to consume 50g of protein a day (although this varies from person-to-person depending on your body’s unique needs and lifestyle). Here’s Rhiannon’s advice on putting together a protein-rich shopping list that covers all the protein forms you need to be at your very best.
Nutritionists describe animal-based proteins as ‘complete’ sources of protein, because they tick off all nine essential amino acids that your body needs in one go.
Here are my top three sources:
Yoghurt – it contains all nine essential amino acids as well as probiotic bacteria, which is great for creating and maintaining a happy tummy.
100g of natural yoghurt contains up to 5g of protein. Pro-yo contains around 11.7g of protein per 100g serving (and each pouch contains 14g of protein!)
Chicken breast – not only a lean meat, one chicken breast contain at least 25g of protein. Plus, chicken is rich in lots of minerals like calcium and phosphorus which helps keep bones healthy.
100g of chicken breast contains 33g of protein.
Eggs – most of the vitamins, minerals and antioxidants in eggs are found in the yolk, but the egg whites also contain at least 60% of the protein.
1 egg contains about 6g of protein.
Many of the proteins found in plants contain essential amino acids, but not as many that’s found in animal-based proteins. It’s best to mix-and-match different sources of plant-based proteins as you can to ensure your body isn’t missing out on any crucial amino acids. Here are my top three plant-based protein sources:
Tofu – as well as being a great source of plant-based protein, tofu also contains a healthy dose of fats, carbs and a variety of vitamins and minerals.
100g tofu typically contains 10-19g of protein.
Lentils – high in fibre, magnesium, potassium, iron, folate, copper, manganese and various other nutrients basically means that lentils are a true superfood, and one of the world’s best sources of plant-based protein.
100g of cooked lentils contains up to 9g of protein.
Chickpeas – high in fibre and protein, chickpeas are great for digestive health and are known to help blood sugar regulation.
100g of cooked chickpeas contain up to 9g of protein.