PROTEIN
Phillipa Frankish B.Health Sci. (Naturopathy and Nutrition)
Protein and the discussion around consuming adequate amounts is a hot topic right now. Let’s delve a little deeper into the role of protein in the body and touch on some high protein foods to incorporate into your diet.
Some of proteins most important roles in the body are
- Muscle growth and repair
- Immune function
- Blood sugar balance
Proteins are made up of amino acids and classified as either complete or incomplete proteins. Complete meaning the contain all of the essential amino acids and incomplete meaning they lack one or more essential amino acids.
The following table outlines some food examples of complete and incomplete proteins. Combining incomplete forms of protein will result in a complete protein.
| Complete proteins | Incomplete proteins |
| Beef, lamb, chicken and fish
Yoghurt, cheese Quinoa and Amaranth Eggs |
Wholegrains (brown rice, buckwheat)
Nuts and seeds Legumes (lentils, chickpeas, cannellini beans) |
A persons daily protein requirements can vary, however in general its recommended that an adult female aims for 0.75g per kilogram of body weight per day and a male works towards 0.84g per kilogram of body weight. It is worth noting there is current literature suggesting protein intake perhaps should be increased to between 1.2-1.6grams per body weight. (NB. Pregnancy, lactation and some chronic diseases will increase or decrease these requirements).
In recent times there’s been plenty of attention directed towards getting 30gram of protein in each meal. Starting your day with a protein packed breakfast is a fantastic way to set you up for a great day. It will ensure energy levels, promote muscle recovery post exercise, stabilize blood sugar levels and increase satiety. Let’s unpack how we go about reaching this protein goal while also achieving a delicious and well balanced meal.
| Food source | Protein content |
| 2 x poached eggs | 12g |
| ½ cup cottage cheese | 12g |
| ½ cup Greek yoghurt | 10g |
| 2 tbl chia seeds | 4g |
| ½ cup rolled oats | 4.5g |
| 2 tbl almond butter | 6g |
| 1 cup dairy milk | 8g |
A twist on Turkish eggs
½ cup cottage cheese
½ cup Greek yoghurt
1 small garlic clove, grated
2 poached eggs
Place cottage cheese, yoghurt and garlic in a bowl. Mix well and add salt and pepper to taste. Place poached eggs on top then add fresh herbs and a generous drizzle of olive oil. Enjoy with some cherry tomatoes and cucumber on the side, or alternatively some sourdough bread.
Berry smoothie
½ cup Greek yoghurt
½ cup frozen berries
2 tbl chia seeds (soaked in water)
½ cup rolled oats (soaked in water)
2 tbl almond butter
1 tsp honey
I cup dairy milk
1 banana
2-4 ice cubes
Place all ingredients in blender and blend, enjoy immediately.
An additional option is to include a protein powder or collagen powder. This is further increase the protein content of your smoothie, or could be an alternative protein rich ingredient if for example you wanted to omit milk or oats.
This handout provides general information and is not intended to be a substitute for medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider for any questions you may have regarding your health or treatment.