Amino Acids
All proteins are made up of different combinations of around 20 amino acids, which are often referred to as 'the building blocks of life'.
Amino acids are categorised into 2 groups: 11 non-essential amino acids produced naturally by the body, and 9 essential amino acids which the body is unable to manufacture directly and must be consumed regularly as part of a healthy diet.
Sources of Protein
Protein can be found in both plant and animal matter, making it possible for non-meat eaters to get all they need from a meat-free diet.
Protein from plants
No one plant contains all the essential amino acids needed by the body. This means that non-meat eaters should aim to consume a combination of different plant sources within their diet on a daily basis.
Good sources of plant protein include: soya products, nuts, seeds, beans, legumes and grains such as rice.
Protein from meat
Meat contains all the essential amino acids needed by the body. Good sources include oily fish such as fresh tuna, sardines and trout, as well as poultry, meat and animal produce such as eggs.
Protein Supplements
Due to the role of protein in building muscle tissue, it is often taken as a supplement for those looking to support and maximise the effects of their workouts. Holland & Barrett stocks a huge variety of protein supplements including:
Whey protein
Whey protein has one of the highest biological values of any protein supplement and is very kind on the digestive system.
Hemp Natural Protein Powder
Free from additives, preservatives and pesticides, Hemp Natural Protein Powder is a natural way to support your protein intake.
Protein Bars
For those who prefer the added convenience of a snack bar rather than a milkshake powder, protein bars are ideal.
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Every cell in the human body contains protein. It is a major part of the skin, muscles, organs, and glands. Protein is also found in all body fluids, except bile and urine.
You need protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development during childhood, adolescence, and pregnancy.
Food Sources
Protein-containing foods are grouped as either complete or incomplete proteins.
Complete proteins contain all nine essential amino acids. Complete proteins are found in animal foods such as meat, fish, poultry, eggs, milk, and milk products such as yogurt and cheese. Soybeans are the only plant protein considered to be a complete protein.
Incomplete proteins lack one or more of the essential amino acids. Sources of incomplete protein include beans, peas, nuts, seeds, and grain. A small amount of incomplete protein is also found in vegetables.
Plant proteins can be combined to provide all of the essential amino acids and form a complete protein. Examples of combined, complete plant proteins are rice and beans, wheat cereal, and corn and beans.
Side Effects
A diet high in meat can contribute to high cholesterol levels or other diseases such as gout. A high-protein diet may also put a strain on the kidneys.
Recommendations
A nutritionally balanced diet provides adequate protein. Protein supplements are rarely needed by healthy people.
Vegetarians are able to get adequate amounts of essential amino by eating a variety of plant proteins.
The amount of recommended daily protein depends upon your age and health. Two to three servings of protein-rich food will meet the daily needs of most adults.
For recommended serving sizes of protein for children and adolescents, see age appropriate diet for children.
The following are the recommended serving sizes for protein:
* 2 to 3 ounces of cooked lean meat, poultry, or fish (a portion about the size of a deck of playing cards)
* 1/2 cup of cooked dried beans
* 1 egg, 2 tablespoons of peanut butter, or 1 ounce of cheese
Select lean meat, poultry without skin, fish, and dried beans, and low-fat or fat-free dairy products often. These are the protein choices that are the lowest in fat.
Our bodies are composed of approximately ten trillion cells, which poses challenging problems for structure and communication. All of these cells must be connected strongly together, to allow us to stand and walk. The infrastructure holding us together, however, must also be malleable enough to allow repairs, to allow us to heal from wounds. These many cells must also communicate with each other, ensuring that each plays its own proper part. Many different molecules in our bodies are involved in this complex infrastructure of support and communication, and integrins play a central role.
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The needs of children and adolescents also vary according to their age and weight. A full list of recommendations for dietary protein is available from the Australian Nutrient Reference Values (NRVs) website.
Most Australians eat far more protein than they actually need, so deficiencies are rare.
Sources of protein
Some sources of dietary protein include:
* Meat, poultry and fish
* Eggs
* Dairy products
* Seeds and nuts
* Beans and lentils
* Soy products
* Grains, especially wheat and less so rice, barley and corn.
Amino acids explained
Proteins are made up of chains of smaller chemicals called amino acids. There are about 20 different amino acids that, in different combinations, make up the countless millions of proteins available in nature.