The Protein Puzzle: Are You Getting Enough?

Protein has been receiving a lot of attention lately. From supporting muscle growth and repair to helping you feel fuller for longer, everyone seems to be talking about the benefits of eating enough protein. But is it possible to have too much of a good thing? And are some protein sources better than others? We asked Sanitarium Dietitian Charlotte Coltart 7 common questions about protein – some of the answers might surprise you! 

How much protein do I really need? 

To meet basic needs, the National Health and Medical Research Council recommends that most women eat a minimum of 46g of protein a day and most men should consume at least 64g a day.  

However, evidence suggests that there may be additional health benefits from consuming more, The National Health and Medical Research Council also recommends that 15-25% of our total energy intake should come from protein. For someone consuming 8,700kJ daily, this roughly equates to 75-130g a day.  

The good news is that most people are meeting these recommendations across the course of the day, with around 19% of our total energy intake coming from protein.  

Does when I eat protein rich foods matter? 

“While most people are eating enough protein across the course of the day, many of us could do with getting a bit more protein at breakfast” says Charlotte. As a guide, try aiming for at least 20g of protein at each main meal. Most Australians load up on protein at dinner time but pass on protein at brekkie, with the average Australian women eating just 11g of protein at breakfast. 

Now, we’re not just talking eggs on toast every day. Ticking the protein box at brekkie can be as simple as pairing your wholegrain cereal or muesli with some yoghurt and nuts or seeds; peanut butter on wholegrain toast with a glass of soy milk or a soy latte; or choosing from the growing numbers of high protein brekkie cereals on the market. 

Can I have too much protein? 

Protein is just one nutrient that we need – a nutritious balanced diet should include a mix of foods from all the food groups to meet your daily nutrient needs. Eating very high amounts of protein (more than 2g of protein per kilogram of body weight per day) is not recommended for the general population, especially if it means that there is less room for other nutritious foods, like wholegrains, vegetables and fruit.  

What are the best sources of protein? 

When it comes to choosing protein, it’s best to choose mostly whole foods. Not only do they provide protein, but they also offer a wealth of other vitamins, minerals, and in the case of plant foods, fibre and powerful phytochemicals that are important for overall health and feeling great. 

The recent National Nutrition Survey found that Australian’s get about a third of their total energy intake from discretionary foods like biscuits, sweet and savoury pastries, processed meats and salty snack foods. While discretionary foods may provide some protein, they are generally high in in energy, saturated fat, added sugar or salt, and low in essential nutrients, and it’s best to consume them only on occasion and in small amounts.  

Nutritious sources of protein include: 

• Legumes, such as split peas, kidney beans, chickpeas and lentils; 

• Soy beans/ edamame, tofu, and tempeh; 

• Nuts and seeds;

• Plant-based milks, such as soy milk, and high protein plant milks;

• Milk and milk products, such as cheese and yoghurt;

• Wholegrains, like oats, wheat and quinoa;

• Eggs;

• Fish, lean meats (chicken, red meat) and plant-based meat alternatives. 

Can I meet my protein requirements on a vegetarian/ vegan diet? 

There is a common misconception that animal sources of protein are superior because they contain all 9 essential amino acids – the building blocks of protein that our bodies can’t create ourselves and therefore must get from the diet. However, all plant sources of protein contain the 9 essential amino acids in varying amounts, and consuming a varied plant based diet ensures that you get all the amino acids that your body needs.   

There is also considerable research which shows that prioritising plant proteins in the diet is associated with greater longevity and a lower risk of chronic diseases like cardiovascular disease. In fact, consuming just an additional 3% of energy from plant proteins a day is associated with a 5% lower risk of death!  

Should I use protein powders? 

Most people involved in regular physical activity or sport easily meet their protein needs by consuming everyday foods without the need for protein supplements or powders. Whole food sources of protein also have the benefit of providing other important nutrients, like zinc, iron and calcium, plus are usually considerably cheaper.  

Instead of reaching for a protein powder, Charlotte recommends trying a DIY smoothie including nut butter; soy milk, high protein plant milk or low fat milk; and wholegrains or a nutritious on-the-go option like UP&GO Protein Energize, which provides protein alongside fibre, 11 essential vitamins & minerals and low GI energy. If you do choose to include protein powders in your diet, Charlotte recommends looking for ones without added artificial sweeteners like sucralose.  

So what about a protein boost after exercise? 

Research shows you don’t have to reach for a protein boost right after lifting weights to build muscle. What matters most is getting enough protein throughout the whole day. That said, having protein after your workout can be a simple way to help you reach your daily protein goal.