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Protein

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In this Lesson you will Learn

  1. What is Protein?
  2. How much protein do you need?
  3. What are dietary sources of protein?
 

Proteins are compounds made up of amino acids. When the body digests protein, the protein is broken down into these amino acids, which the body can then use to build and repair cells and to produce other proteins, such as enzymes and hormones. Protein is therefore crucial for healthy bones, skin, organs, and as we all know, muscles.1

Though carbohydrates and fat are preferred energy sources, protein can also be used for energy when these nutrients are not available.2

protein powdersoybeanstunapeanut butterground turkey

How much protein a person needs every day depends on age, height, activity level, etc. According to the Institute of Medicine, adults should get at least 0.36 grams of protein for every pound of body weight (0.8 grams of protein for every kilogram body weight). Athletes and particularly weightlifters might need double this amount (if not even more), but the best recommendation remains controversial. For the average adult's 2,000 calorie diet, the Food and Drug Administration (FDA) recommends 50 grams of protein per day. For more information regarding how much protein you need each day, the best times to eat protein, etc., we recommend our eBook Lift, Eat, Repeat.

Dietary protein sources include meat, fish, dairy products, and eggs. Vegan-friendly sources include cheap protein sources like soy, beans, legumes, and some grains.

Protein-rich Foods

Ingredient g of Protein per 100g g of Protein per 100 calories
unflavored gelatin 85.6 25.6
soy protein powder 80.7 23.9
dried shrimp 76.0 23.8
vital wheat gluten 75.2 20.3
salt cod 62.8 21.7
spirulina 57.5 19.8
egg substitute 55.5 12.5
hemp protein powder 50.0 11.2
nutritional yeast 50.0 13.3
textured vegetable protein 46.7 15.0
whey 45.7 11.1
active dry yeast 40.4 12.4
roasted soybeans 39.6 8.8
kraft grated parmesan cheese 38.5 8.9
hemp seeds 37.0 6.4
dried soybeans 36.5 8.2
venison shoulder 36.3 19.0
nonfat dry milk powder 36.2 10.0
partridge 36.0 17.1
lamb stock powder 36.0 15.9
parmesan cheese 35.8 9.1
soy flour 34.5 7.9
bacon bits 34.2 7.3
peanut flour 33.8 7.9
venison ribs 32.5 19.1
serrano ham 32.0 15.0
romano cheese 31.8 8.2
skim milk mozzarella 31.7 22.5
grouse 31.3 17.1
oxtail 30.9 12.5
pumpkin seeds 30.2 5.4
venison steak 30.2 20.1
gruyere cheese 29.8 7.2
turkey bacon 29.6 7.7
tuna 29.1 14.7
anchovy paste 28.9 13.8
leftover turkey 28.6 15.1
beef shoulder roast 28.5 16.0
jamon iberico 28.5 9.4
roasted peanuts 28.0 4.8
smoked ham hocks 27.9 8.5
lamb chops 27.6 14.7
shredded roast pork 27.6 15.8
shredded chicken 27.5 14.9
beef stew meat 27.2 14.7
demi glace 27.0 9.9
swiss cheese 26.9 7.1
duck legs 26.8 12.3
dried parsley 26.6 9.1
powdered milk 26.3 5.3
chuck roast 26.2 14.2
peanuts 26.2 4.6
dried fava beans 26.1 7.7
mustard seeds 26.1 5.1
smooth peanut butter 25.9 5.0
lentils 25.8 7.3
bee pollen 25.8 7.5
fontina cheese 25.6 6.6
provolone cheese 25.6 7.3
light tuna 25.5 22.0
smoked haddock 25.2 21.8
peanut butter 25.1 4.3
hamburger 25.1 10.7
jarlsberg cheese 25.0 7.0
capicola 25.0 8.8
manchego cheese 25.0 5.8
Italian cheese 25.0 7.8
Edam cheese 25.0 7.0
gouda cheese 24.9 7.0
cheddar cheese 24.9 6.2
ground beef patty 24.6 10.6
sardines 24.6 11.8
caviar 24.6 9.3
canned sprats 24.6 12.2
canned herring 24.6 11.3
dried green peas 24.6 7.2
havarti cheese 24.5 7.2
monterey jack cheese 24.5 6.6
yellowfin tuna 24.4 22.4
low-fat cheese 24.4 14.1
part-skim mozzarella cheese 24.3 9.6
chorizo 24.1 5.3
black walnuts 24.1 3.9
black lentils 24.0 7.9
roasted chicken 24.0 10.7
mung beans 23.9 6.9
colby cheese 23.8 6.0
Red Leicester 23.7 6.2
unsalted peanuts 23.7 4.0
dry roasted peanuts 23.7 4.0
dried white kidney beans 23.6 7.1
ground turkey 23.6 21.0
shredded mexican cheese blend 23.5 6.6
dried black-eyed peas 23.5 7.0
guinea fowl 23.4 14.8
Cheshire cheese 23.4 6.0
dried cannellini 23.4 7.0
tuna steaks 23.3 16.2
bison steak 23.3 19.1
chervil 23.2 9.8
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Sources

  1. CDC - Protein Basics
  2. American Diabetes Association Diabetes Forecast - How the body uses proteins and fats
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Takeaways

  1. Protein is made up of amino acids that the body uses to build/repair cells and to make other proteins.
  2. People need at least 0.36 grams of protein for every pound body weight per day, but some may need more.
  3. Good dietary sources of protein include meat, fish, dairy, eggs, beans, and legumes.
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