Protein basics in everyday meals

What protein is

Protein is the raw material the body uses to repair and build tissue; muscle, skin, enzymes and some hormones all depend on it. Training causes small amounts of damage and adaptation in muscle, and the repair process needs protein, so people who train pay a little more attention to it than others. But it is nothing mysterious and needs no special source; ordinary meals contain it.

Common sources

Grouped by what is easy to get in everyday eating:

• Eggs: chicken eggs are the most common; boiled, steamed or fried all work.
• Meat: chicken, duck, pork, beef, lamb; leaner cuts have a higher proportion of protein.
• Fish and seafood: high in protein and easy to digest.
• Milk and dairy: milk, yoghurt, cheese. People with lactose intolerance can choose yoghurt or lactose-free milk.
• Beans and soy products: tofu, dried tofu, soy milk, edamame, chickpeas; the main plant-based sources.
• Staples contain some too: noodles, whole grains and oats contain small amounts of protein, which add up over the day.

Vegetarians can get enough protein by combining soy products, dairy and eggs (if eaten), nuts and whole grains.

How much to eat

This article does not give gram amounts. Most published dietary guidelines estimate daily requirements by body weight, and recommendations for people who train are usually somewhat higher than for sedentary people, but the figures differ between sources and also depend on age, health and training volume. For your own case, consult a doctor or a registered dietitian.

One approach that needs no calculation: have a clear protein source at every meal. With one at each of three meals, a day is usually not too low.

Spreading it over three meals

Spreading protein across several meals is both more common and easier to do than concentrating it in one:

1. Add an egg, a glass of milk or a serving of soy milk at breakfast.
2. Have a portion of meat, fish, egg or soy product at both lunch and dinner.
3. On training days, if there is a long gap between meals, add a yoghurt, a handful of edamame or an egg in between.

Protein powder

Protein powder is a convenience food with the protein extracted on its own; in essence it is no different from a glass of milk or an egg, only faster. People who eat regular meals do not need it. Using it to replace one protein source when there really is no time to eat is reasonable, but do not use it to replace a whole meal. When buying, read the ingredient list and follow the serving size on the label.

A few common misconceptions

• "Eat more protein and you will build more muscle": protein is the raw material; training and rest are the stimulus, and all are needed. Eating more does not speed things up.
• "Only meat counts as protein": eggs, dairy and soy products are all good sources.
• "You must eat within half an hour after training": just eat your next meal as normal; there is no need to rush.

One protein source at every meal is more practical than remembering any number.

This article is general knowledge and does not replace medical or nutritional advice. People with kidney disease or similar conditions have specific requirements for protein intake; follow your doctor's advice.