WORDS: Lu
At the AHARA HEALTH clinic, we emphasise the importance of balancing your meals and creating complete snacks that include all macronutrients—especially protein. We consistently recommend incorporating a good portion of high-quality protein with every meal and snack, and there’s a good reason for it.
Protein is an essential nutrient, critical for building and repairing tissues, stabilising mood, and supporting overall health. Whether you’re preparing for pregnancy, navigating motherhood, or aiming to maintain wellness as you age, meeting your protein needs can have a significant impact on your health and well-being.
The Role of Protein in Health
Protein does much more than build muscle; it is vital for:
- Hormonal balance
- Nourishing the nervous system
- Supporting brain function and stabilising mood
- Repairing tissues, maintaining muscle mass, and promoting growth
- Boosting immunity
- Aiding in weight management
Protein needs at different stages of life
Preconception
Adequate protein supports fertility, hormone production, and preparation for pregnancy.
- RDA: 1.0–1.2 grams per kilogram of body weight.
- Why it matters: Protein stabilises blood sugar, maintains muscle mass, and supports overall reproductive health.
During Pregnancy
Protein is critical for the baby’s growth and development, from forming tissues and muscles to supporting the placenta. It also aids in managing increased blood volume in the mother.
- First Trimester: RDA: About 1.2 grams per kilogram of body weight.
- Second & Third Trimesters: RDA: Increased need of 1.5 grams per kilogram daily.
Postpartum
Protein aids recovery, tissue repair, and milk production for breastfeeding mothers.
- If breastfeeding, RDA: 1.7–1.9 grams per kilogram of body weight.
- If not breastfeeding, RDA: 1.5 grams per kilogram.
- Why it’s important: Supports healing, preserves muscle mass, and sustains energy.
For Adults
Protein needs vary depending on activity level, age, and health goals.
- Women:
- RDA: 0.8 grams per kilogram.
- Active women or muscle building, RDA: 1.2–1.6 grams per kilogram.
- Women over 50, RDA: 1.2 grams per kilogram to combat muscle loss.
- Men:
- RDA: 0.8 grams per kilogram.
- Active or strength training, RDA: 1.6–2.2 grams per kilogram.
- Men over 50, RDA: 1.2 grams per kilogram to preserve muscle mass.
For Kids
Protein supports children’s growth, brain development, and immune health.
- Infants (0–6 months) RDA: 1.52 grams/kg.
- Toddlers (1–3 years) RDA: 13 grams/day.
- Teenagers (14–18 years): Boys, RDA: 52 grams/day; Girls, RDA: 46 grams/day.
During Menopause
Hormonal changes can affect muscle mass and bone density, making protein intake essential.
- RDA: 1.0–1.2 grams per kilogram.
- Active women, RDA: 1.2–1.5 grams per kilogram.
- Why it matters: Maintains muscle and bone health, boosts metabolism, and supports mood.
Animal vs. Plant-Based Protein Sources
When discussing protein, we consider both animal and plant-based sources. While animal proteins are generally easier for the body to absorb, it is entirely possible to create high-quality, protein-rich meals and snacks with a vegetarian or vegan diet. This requires a bit more focus, organisation, and knowledge about how to combine ingredients effectively to meet your nutritional needs. For people with glucose issues (such as insulin resistance, PCOS, gestational diabetes, diabetes etc) you also need to be mindful that plant protein sources generally also have high carbohydrate levels when compared to animal protein sources, meaning while beans/legumes are a source of protein they can also increase the glucose response / spike in the body.
Tips to Meet Your Protein Needs
- Include protein in every meal and snack: Aim for a balanced approach throughout the day.
- Mix sources: Combine animal-based and plant-based proteins for variety and to maximise nutrient intake.
- Batch-cook protein-rich meals: Prepare options like grilled chicken, legumes, tofu, or boiled eggs in advance for convenience.
- Hydrate: Staying well-hydrated supports digestion and protein absorption.
- Spread your intake: Target 20–30 grams of protein per meal to optimise its benefits.
BONUS
Ideas for protein-packed meals and snacks
Breakfast:
- Greek yogurt with chia seeds, berries, and almond butter.
- Banana omelette with nut butter or Greek yogurt.
Lunch:
- Roasted chickpeas and quinoa salad with tahini dressing.
- Grilled chicken and avocado in a wholemeal wrap.
Dinner:
- Lentil dahl with brown rice and cashew cream.
- Baked salmon with roasted sweet potatoes and asparagus.
Snacks:
- Cottage cheese with fruit.
- Hummus with veggie sticks or rice cakes with nut butter.
With thoughtful planning, you can meet your protein needs regardless of your dietary preferences. Prioritise protein in your diet to promote lasting health, sustained energy, and vitality at every stage of life.