Your Protein

Building Blocks of Life

Protein is one of the essential macronutrients that every cell in our body depends on. It supports growth, repair, and countless everyday functions that keep us healthy and strong.

Among its many roles, protein helps with:
• Growth and repair of muscles, bones, skin, and hair
• The creation of hormones, enzymes, and antibodies
• Serving as an energy source when needed

You can get protein from both animal and plant-based foods. Some of the best sources include:
• Poultry, such as chicken and turkey
• Fish and seafood
• Eggs
• Dairy products
• Beans and legumes
• Soy
• Nuts and seeds
• Whole grains like quinoa
• Vegetables
• Red meats (in moderation, ideally grass-fed)

Although meat and fish are higher in protein, it’s entirely possible to meet your protein needs through a well-balanced vegetarian or vegan diet. For guidance on getting enough plant-based protein or choosing a quality protein powder, feel free to contact me directly.

What Exactly Is Protein?

Proteins are made up of amino acids — the tiny building blocks that form the structure of our cells and tissues. There are 20 amino acids in total, and nine of them are called essential, meaning our bodies can’t make them on their own and we need to get them from food.

Foods that contain all nine essential amino acids are called complete proteins. These include animal products, as well as plant sources like soy and quinoa.
Foods that lack one or more essential amino acids are incomplete proteins, but they can easily be combined to form a complete protein meal — for example, rice and beans, or whole grain toast with peanut butter.

Why Protein Matters

Protein is present in every cell of the body and is key to maintaining healthy muscles, bones, and tissues. It supports many internal processes, including:
• Immune function
• Blood clotting
• Fluid balance
• Hormone and enzyme production
• Vision and cell repair

Adequate protein intake is especially important during growth phases (like childhood and pregnancy), but also for recovery from illness or injury, and for maintaining strength as we age.

How Much Protein Do You Need?

A simple guideline is about 1 gram of protein per kilogram of body weight per day, spread evenly throughout your meals. There’s no need to track obsessively — just get familiar with how much protein your regular foods provide. You can easily check by typing a food and its amount into Google (for example, “protein in 100g lentils”).

Aim for quality, variety, and balance. Protein is most beneficial when it comes from whole, minimally processed foods and is paired with enough fibre, healthy fats, and complex carbohydrates.

Want a deeper understanding of how to meet your protein needs naturally? Reach out — I’d be happy to help you find what works for your lifestyle.