The phrase “but, where is the protein?!” is becoming all too common in my practice as I realise nearly every woman is under-eating this vital nutrient. While carbohydrates, fats and protein ALL play a crucial role in maintaining overall health, protein stands out as a superfood for hormonal balance. From muscle growth to mood regulation, the interplay between protein intake and hormonal health is both intricate and essential. In this blog, I’m going to educate you all about protein and why you should be eating more of it! What is Protein?
Protein, often referred to as the body's building blocks, is composed of amino acids that are essential for various physiological processes. It is important for the formation of muscle tissue, enzymes, hormones, and immune cells. Unlike carbohydrates and fats, the body cannot store excess protein for later use, making regular intake vital for sustaining bodily functions.
Why is protein important for hormonal health?
Hormones act as messengers within the body, orchestrating a wide array of functions, from metabolism and growth to mood regulation and reproductive health. Our sex hormones which are responsible for ovulation and maintaining a healthy menstrual cycle, have a diurnal rhythm and reach peak concentrations between 7am and 10am. It's this time that is most important to fuel your body with adequate protein and overall calories to make those hormones.Protein maintains hormonal balance through several mechanisms:
Synthesis of Hormones: Many hormones, including insulin and thyroid hormones, are made using amino acids derived from dietary protein. Insufficient protein intake can impair the production of these hormones, leading to disruptions in metabolic processes and blood sugar regulation.
Regulation of Appetite: Protein influences the secretion of hormones involved in appetite regulation, such as leptin and ghrelin. Consuming adequate protein lets your body know that it’s “full”, aiding in weight management and metabolic health!
Muscle Growth and Repair: Hormones like testosterone and insulin-like growth factor 1 (IGF-1) play crucial roles in muscle growth and repair. Protein provides the necessary amino acids for muscle protein synthesis, facilitating the development and maintenance of lean muscle mass.
Stress Response: During times of stress, the body releases cortisol, a hormone involved in the stress response. Adequate protein intake can help mitigate the effects of cortisol, supporting muscle recovery.
What foods contain a high amount of protein?
These are the top protein-containing foods:
Canned tuna 100 grams = 25 grams protein
Fresh salmon 150 gram fillet = 36 grams protein
Greek yogurt 150 grams = 15 grams protein
Cottage cheese 100 grams = 11 grams protein
Ham 50 grams = 11 grams protein
Eggs x 2 = 12 grams protein
Chicken breast 100 grams cooked = 31 grams protein
Beef Mince 100 grams raw = 24 grams protein
Egg whites 1 x egg = 4 grams protein
Hemp seeds 1 tbsp = 10 grams protein
Chia seeds 2 tbsp = 5 grams protein
Oysters 1 dozen = 12 grams protein
Black Beans 1/2 cup cooked = 7 grams protein
Chickpeas 1/2 cup cooked = 7 grams protein
Lentils 1/2 cup = 9 grams protein
Tofu 100 grams = 10 grams protein
Tempeh 100 grams = 19 grams protein
How much protein should you be eating?
While protein requirements vary based on factors such as age, gender, activity level and health status, there are a few ways that we can calculate your personal protein needs.
The recommended dietary allowance for adults in Australia is 0.8 grams per kilogram of body weight. So, if you weigh 70kg, your target would be 56 grams of protein per day.
However, this is a MINIMUM and likely not enough to optimal intake.
As a naturopath, I recommend around 1.5 grams per kilogram of body weight, which would be 105 grams of protein for a 70kg woman. This should be spread across the day, which would look like 30 grams of protein at each main meal and a further 15 grams consumed throughout the day in snacks.
My top tip for reaching this amount of protein is to add multiple sources of protein to your meals!