Putting protein into perspective

Putting Protein into Perspective

Author: Lisa Donaldson APD

Protein is a pretty amazing macronutrient. It is part of every single cell in our body; our hair, nails, muscles, ligaments, skin… even blood! Protein is commonly referred to as the building blocks inside our body, and rightfully so – it is protein that helps our body repair and rebuild every day. So how much protein do we actually need? 

Depending on your physical size, a person typically needs about 0.8-1.2g of protein per kilogram every day. To put that into some sort of perspective if you weigh…

120kg -> you’d need approximately 120g protein per day
100kg -> you’d need approximately 100g protein per day
60kg -> you’d need approximately 60g protein per day
50kg -> you’d need approximately 50g protein per day

The human body can synthesise about 30g of protein effectively at any one time, so if you are aiming to ‘build’ up muscle, spreading your protein serves across the day is better than eating a large amount of protein in a single sitting. 

So let’s look at a day on the plate – using a range of protein sources to see how easy it is for the protein to add up across the course of the day. 

BREAKFAST: 26g Protein
2 egg omelette with tomato, feta, baby spinach and 1 slice of wholegrain toast with avocado as spread. 1 cup of tea with milk. 

SNACK: 10g Protein
Banana and 100g natural yoghurt 

LUNCH: 31g Protein

Chicken Salad (100g chicken) with non-starchy salad vegies, a sprinkling of cashews and some chickpeas.

SNACK: 8g Protein
30g vintage cheese with 1 apple

DINNER: 25g protein

Steak (100g) with mashed sweet potato and greens

TOTAL = 100g Protein


Our day on the plate shows how you can effectively spread the protein content across the course of the day. Lean meat, nuts/seeds, legumes and dairy products are all wonderful sources of protein to help your body be strong. 


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