Yep, another article about protein. It seems to be the macronutrient everyone is talking about at the moment and for good reason.

If you exercise regularly and are health conscious you probably have an idea of how important protein is for helping with building and retaining muscle as well as aiding recovering so you can hit the gym again.

However, if you don’t have to love the gym to get the benefits of protein. If you are just looking to improve your eating habits or looking for an answer to dropping a little weight, here is why protein is ESSENTIAL!

Proteins, made up of amino acids – serve many functions. They play an important role in growth and repairs, immune function, cell structure and enzyme function. Not only are they essential for our health but they play a key role in weight loss as they help to regulate appetite. Studies are finding that there is a spontaneous reducing in processed foods with a high protein diet. (ncbi study finding)

So how much protein should you be getting? The current government RNI is 0.8g per kg of bodyweight. This is ok if you are looking to just scrape above the level of illness. However, if you are looking for optimum health, especially if you exercise regularly you would be looking at consuming 1.2 to 1.4g per kg b/w per day and if you are strength training 1.4g – 1.7g per kg or even higher. Think around 23-25g per serving and you’ll be on the right lines.

Before you reach for the supplements, I have put together a list of high protein foods that can help you hit your target.

25 High-Protein Foods Based on Protein Content Per 100g

1. Beefy Jerky 30-40g 
2. Tuna steak 32g
3. Pumpkin seeds 30g
4. Turkey 30g
5. Peanuts 25-28g
6. Edam cheese 27g
7. Canned tuna 25g
8. Cheddar 25g
9. Beef 20-24g
10. Chicken 24g
11. Salmon 24g
12. Almonds 21g
13. Sardines 21g
14. Cod 20g
15. Lamb 20g
16. Mackerel 20g
17. Tempeh 20g
18. Mussels 18g
19. Chia seeds 17g
20. Prawns 15-18g
21. Brazil nuts 14g
22. Eggs 13g
23. Tofu 12g
24. Greek yogurt 10g
25. Oats 10g

Not an exhaustive list but just some of the high protein foods that can be included in your diet to boost health, retain muscle and help with weight loss. Ensure that you are eating a good variety of proteins so that you are obtaining all of the essential amino acids you need.

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