Download Protein Fact sheet Our bodies are made up of around 45% protein

Protein Fact sheet
Our bodies are made up of around 45% protein, so it makes sense that a diet in protein rich foods is
essential for good health. We source protein through animals and vegetables and both have similar
effects on our health. The difference being, many animal proteins will also be high in saturated fat.
A minimum of 0.8 g of protein for every kilogram of body weight is recommended for adults. Those
who exercise regularly (especially strength training) will benefit from a higher protein intake as the
proteins will assist in the recovery and development of muscle tissue. A lack of protein can attribute
to stunted growth, atrophy (loss of muscle mass), cardiovascular disease, and many other health
problems. Without proteins basic body functions could not be carried out such as muscle
contractions and respiration. Unlike high GI carbohydrates, protein is a natural suppressant of
appetite. Many weight loss diets are based around a high protein - low carbohydrate theory. Studies
suggest that these calorie controlled diets are rarely sustainable.
Function
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Building and repair of muscle tissue,
Healthy hair, skin, and nails,
Source of energy,
Assists immune system,
Nutrient transport, and
Critical for overall good health.
Good protein source
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Beans, legumes, and lentils
Nuts and seeds
Egg whites
Lean chicken
Fish
Tofu
low fat dairy products
Lean red meat (in moderation)
Bad protein source
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Processed meat ie. sliced meats,
sausages, premade hamburgers
protein shakes
high fat meat ie.pork belly
bacon
deep fried chicken or fish
beef jerky (high in sodium)
full fat dairy products
The Truth about Protein Shakes
Wait outside a commercial gymnasium and you will see every second person that walks in will have a
premade protein shake to consume after their workout. Protein drinks are considered a dietary
supplement so the manufacturers are not required to test their products prior to sale. Many studies
have suggested that most protein powders targeted towards “gym junkies” have contaminants
including arsenic, led, Mercury, and cadmium. 3 protein shakes per day can lead to an excess of
cadmium and protein which accumulates in the kidneys and can lead to permanent damage.
References:
“Farmacist desk reference - Encyclopaedia of wholefood medicine” – Don Tolman
Harvard School of Public health
http://www.webmd.com