Protein is an integral part of a balanced diet.
Amino acids, the building blocks of protein, are necessary for building and fixing muscles, tissues, enzymes, and hormones, and essential for immune function.
Protein is a superstar when it comes to muscle growth and repair. Whether you’re hitting the gym, recovering from an injury, or just living your best active life, protein is important. Foods like a peanut butter or egg sandwich are simple post-workout snacks to help your muscles bounce back and grow stronger.
Protein isn’t just about muscles, though — it’s great for your bones, too. While calcium and vitamin D often steal the spotlight when it comes to bone health, protein is equally important in keeping your skeleton strong and sturdy. Studies have shown that adequate protein intake is associated with a lower risk of fractures and osteoporosis, especially in older adults. /p>
Protein is also essential for maintaining a healthy metabolism. Including protein in your meals, and snacks, helps you feel full and satisfied. High-protein foods reduce hunger hormones and boost the ones that make you feel full. This makes protein a valuable component of a diet aimed at metabolic health improvement, such as eating well with diabetes to help maintain a steady blood glucose level.
The good news is there are tons of tasty protein options out there, no matter your dietary preferences.
If you’re into animal-based foods, lean meats like chicken, venison, and beef are great choices. Fish like salmon and tuna are not only high in protein but also packed with heart-healthy omega-3s. Dairy products like milk, cheese, and yoghurt bring protein to the table along with calcium. And let’s not forget about the versatile protein powerhouse of eggs.
For those following a plant-based diet, there are plenty of delicious options. Legumes and pulses like lentils, chickpeas, and cannellini beans are protein-packed and full of fibre. Soy-based goodies like tofu, tempeh, and edamame are excellent choices as well. Don’t overlook nuts, seeds, and whole grains like quinoa — they’re small but mighty when it comes to protein. And if you need an extra boost, protein powders made from whey, pea, or rice protein can help.
Mixing up your protein sources is a great way to make sure you’re getting all the essential amino acids your body needs.
Plus, it keeps your meals interesting and flavourful. So be sure to include a range of protein-rich foods in your meals and snacks — your body will thank you!