Protein and its benefits

We have all heard that we should include our protein in our diets, but do you know why?

Our bodies use protein to build and repair tissues, make enzymes, hormones, and other body chemicals. Protein is essential for our bones, muscles, cartilage, skin, and blood.

Eating protein-rich foods and taking supplements can assist in people feeling fuller for longer, which therefore limits snacking and help someone with maintaining a healthy weight or in fact, lose weight.

Meeting your protein needs is achieved from eating a variety of foods. 

Protein from food comes from plant and animal sources such as 

  • lean meat – beef, lamb, veal, pork, kangaroo

  • poultry – chicken, turkey, duck, emu, goose, bush birds

  • fish – fish, prawns, crab, lobster, mussels, oysters, scallops, clams

  • eggs

  • dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)

  • seeds and nuts – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds

  • legumes – all beans, lentils, chickpeas, split peas, tofu  

Protein is essential for muscle growth. Many athletes consume protein shakes because research shows that protein supplements significantly improve muscle size and strength in those that perform resistance training. 

As well as contributing to muscle growth, protein can help repair damaged muscles and tissues, speeding up recovery from soreness after exercise. 

The recommended daily intake of protein for people aged 19 years and over is 46 g for women and 56 g for men.

Some may find it hard to intake the recommended daily amount, especially those such as vegans, vegetarians or people who are just too busy to take the time to either prepare the protein or to pay attention to their intake. Protein supplements, for example, the Noway Bar can make it easier to get to better levels of protein in your diet.