It is simple, Protein is essential for living cells. They are the building blocks in the body. Eating Protein at every meal is one of the habits we promote within our nutrition advice.
The reasons? Protein (in adequate amounts), is really important for achieving your best health, body composition, and performance. These 3 things will not be achieved without adequate protein. Eating protein at every meal in the day will ensure adequate intake, stimulate metabolism, improve muscle mass, improve recovery, and reduce body fat.
To put it another way, protein can help maintain optimal body composition, contribute to a strong immune system, lead to better athletic performance, and a healthy metabolism. Protein can also help with satiety (feeling adequately fed) and consequently help you manage your body weight.
Oh, and your hair, finger nails, and skin are mostly made of protein. If you want great hair, strong finger nails, and skin that glows then make sure you’re getting your protein in.
It is essential that we have Protein in our diet, the question is how much protein do I need? For the average person that is not very active and looking for good health we suggest 1 gram of Protein per 1kg of body weight per day (70kg person = 70 grams/day). For active people who are training regularly this amount would be 1.5 grams per kilogram of bodyweight (70kg active person = 105 grams per day) and for a person who is seeking to gain muscle mass the recommendation would be 2 grams of Protein per kg of bodyweight (70kg person with muscle gain goals = 140grams per day).
And the food sources with the highest Protein content;
Meats like Chicken, Turkey, lean beef, Pork, Lamb
Fish like Salmon, Sardines, Tuna, and Trout
Eggs & Dairy, including Milk, Cheese, and Yoghurt