Protein

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Proteins are composed of a series of linked amino acid building blocks. Each individual protein contains a different amount, sequence and arrangement of amino acids, giving it a unique identity and function within the body. There are 20 amino acids, 8 indispensable amino acids (IAAs), which must be supplied by dietary intake, and 12 dispensable amino acids (DAAs), which the body is capable of synthesising itself. This distinction among amino acids may also be commonly referred to as essential and non-essential.

 

 

Indispensable (essential) amino acids (IAAs)

 

Dispensable (non-essential) amino acids (DAAs)

Valine

Leucine

Isoleucine

Lysine

Methionine

Phenylalanine

Threonine

Tryptophan

 

 

 

 

 

Alanine

Arginine

Asparagine

Aspartic acid

Cysteine

Glutamic acid

Glutamine

Glycine

Histidine (essential for infants, not adults)

Proline

Serine

Tyrosine

What are good dietary sources?

2 – 3 servings of animal protein foods or 3 – 4 servings of vegetable protein sources are generally adequate to meet daily protein requirements.

Food

Portion

Protein (g) / portion

Meat and Fish

Beef, fillet

Chicken, breast

Turkey, light meat

Cod, poached

Mackerel, grilled

Tuna, canned in brine

 

2 slices (105 g)

1 breast (130 g)

2 slices (140 g)

1 fillet (120 g)

1 fillet (150 g)

1 small tin (100 g)

 

31

39

47

25

31

24

 

Eggs and dairy products

Eggs

Cheese, cheddar

Cottage cheese

Full-fat milk

Low-fat yoghurt, natural

Low-fat yoghurt, natural

 

1, medium

1 thick slice (40 g)

1 small carton (112 g)

1 glass (200 ml)

1 carton (150 g)

1 carton (150 g)

 

 

8

10

15

7

8

6

Nuts and seeds

Peanuts, roasted & salted

Peanut butter

Cashew nuts, roasted & salted

Walnuts

Sunflower seeds

Sesame seeds

 

1 handful (50 g)

for 1 slice of bread (20 g)

1 handful (50 g)

1 handful (50 g)

2 tbsp (32 g)

2 tbsp (24 g)

 

12

5

10

7

6

4

Pulses

Baked beans

Red lentils, boiled

Red kidney beans, boiled

Chick peas, boiled

 

1 small tin (205 g)

3 tbsp (120 g)

3 tbsp (120 g)

3 tbsp (140 g)

 

 

10

9

10

12

Grains and cereals

Wholemeal bread

White bread

Pasta, boiled

Brown rice, boiled

White rice boiled

 

2 slices (76 g)

2 slices (72 g)

1 bowl (230 g)

1 bowl (180 g)

1 bowl (180 g)

 

 

6

6

7

5

5

 

Soya products

Soya milk

Soya mince

Tofu

Tofu burger

 

 

1 glass (120 ml)

2 tbsp uncooked (30 g)

½ pack (100 g)

1 burger (60 g)

 

6

13

8

5

 

How much do I need?

Amino acids are derived from the intake of protein-containing foods. Digestive enzymes break down proteins into their amino acid components which are absorbed by the body and rebuilt into the many proteins necessary for optimal growth, maintenance and function. While dispensable amino acids can be made from other amino acids in the diet, indispensible amino acids must be ingested in sufficient amounts to meet requirements. Foods containing animal proteins such as meat, eggs and milk contain ample amounts of all the indispensible amino acids, while vegetable sources of protein have one or more missing, or have less than adequate amounts. However, different vegetable sources of protein can be combined in the diet to achieve required amounts.

The reference intake (RI) of protein for most adults is 0.83 g per kg of body weight per 24 h. This means that a 70 kg male and 60 kg female need approximately 58 g and 50 g of protein per day, respectively. Infants, children, adolescents, older adults, and pregnant and breast feeding women may have higher individual requirements. Athletes involved in endurance and strength-based disciplines may also need intakes above the population RI to meet their needs. Consult a registered dietitian or sports nutritionist for individual advice by clicking here; https://www.healthpro.ie/bookings/specialist  

What does it do?

Protein is vital for the development, growth and repair of the entire body, with every single cell and piece of tissue containing protein. Proteins also form hormones, enzymes, antibodies, and transmitters and transporters within the body, conducting important functions in a diverse range of biological processes.