Proteins are vital molecules required for your body to function effectively. When I think of protein, I associate it with growth and repair, as these are its primary roles.

Proteins are made up of long chains of 20 amino acids. While most of these amino acids are non-essential (your body can produce them), 9 are essential, meaning they must come from your diet because your body cannot make them.

Animal vs. Plant Protein

Animal proteins (e.g., meat, dairy, eggs) are considered complete proteins as they contain all 9 essential amino acids.
Plant proteins (e.g., grains, nuts, seeds, legumes) are often incomplete, meaning they lack sufficient amounts of some of the essential amino acids. However, combining different plant protein sources during meals (e.g., quinoa and beans) can provide all the essential amino acids. Be mindful that you may need larger quantities of plant proteins to meet your requirements.

How Much Protein Do You Need?

The recommended daily intake is 0.8g of protein per kilogram of body weight. However, this increases in certain circumstances, such as:

People over 60 years old
During intense physical activity or weightlifting
During illness/disease, pregnancy, menopause,
When you are trying to lose weight

Exceeding 1.7g per kilogram of body weight is not advisable, as excess protein can be harmful. Potential risks include cardiovascular disease, fatigue, bad breath, constipation, and, in severe cases, even cancer.

Why Plant Proteins Are Better (But Not Perfect)

Plant-based proteins can be healthier overall, but there are a few challenges to be aware of:

Anti-Nutrients:
Plant proteins may contain compounds like phytates and oxalates, which inhibit calcium and iron absorption. To minimise this issue:
- Soak or sprout grains, legumes, and nuts/seeds.
- Pair plant proteins with vitamin C-rich foods to enhance nutrient absorption.
Vitamin B12:
The primary source of B12 is animal protein. While algae and fermented tofu may contain trace amounts, they are often insufficient. Regular blood tests can help check your B12 levels. If deficient, consider supplements or fortified plant-based products.
Iodine:
Iodine is crucial for thyroid health and is mostly found in animal proteins. However, iodised salt and seaweed can be good alternatives for those on plant-based diets.

Tips for Protein Consumption

Spread your protein intake throughout the day across all meals.
Focus on getting the right amount of protein rather than trying to maximise it.
Remember, while protein is essential, consuming more than you need is counterproductive and can harm your health.

In summary: Protein is important—but only in the amounts your body truly needs.

For more info on protein see:

Protein Explained,

Protein, How Much and Where From,

Protein - Is it really that important?

Protein & Why it’s so important