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Q: In what types of foods can I find protein in?
A: Protein can be found in a wide variety of foods. However, we must distinguish between complete and incomplete proteins. Complete protein contains all 9 of the essential amino acids, whereas incomplete protein lacks one or more essential amino acids. Complete proteins generally come from animal sources, for example: meat, fish, poultry, cheese and eggs. Incomplete proteins, on the other hand, come from plant sources such as nuts, grains, beans, seeds, peas and corn.
Q: Are there differences in the type of meat?
A: One major concern with respect to taking in complete proteins, is the amount of saturated fats that often come along with it. Red meats such as beef and pork are great sources of protein, but contain a high amount of saturated fats. That in mind, one should consider choosing lean cuts of these types of meats. Other complete protein sources that contain less saturated fats can be found in chicken, fish and turkey. It is also important to consider that red meats are good sources of iron which, as mentioned above, plays a vital role in oxygen transport. As a result, it is recommended that one should moderate consumption of red meats and alternate with white meats.
Q: I don't eat meat, can I get protein from other sources?
A: Restricting meat from your diet requires a little more precaution and knowledge to adequately consume the protein sources required by your body. One can effectively consume a variety incomplete proteins (plant sources) which will create a suitable complete protein source in their diet.
Q: How much protein do I need?
A: Generally, adults over the age of 19 require approximately 0.8 grams of protein for every kilogram of their body weight (or 0.8 g/kg). For example, if you weighed 70 kg (154 lbs), then you would need about 56 grams of protein per day. There is a looming misconception that more protein is better, but this depends on your fitness goals, the amount of physical activity you perform and your current diet. For individuals that want to maintain a physically active lifestyle (for example, playing recreational sports) it is recommended that you follow Canada's Food Guide for your protein needs. Protein requirement varies slightly if your goal is to build muscle mass through strength training or if you engage in endurance type exercises.
Strength Training
Individuals whose goal is to build muscle mass require approximately 2.1 times the recommended daily allowance of protein or about 1.6 to 1.7 g/kg of body weight.
Endurance Training
Individuals engaging in endurance training require approximately 1.2 to 1.4 g/kg of body weight.
Q: Should I take protein supplements?
A: Most people believe that consuming more protein is better, but as mentioned above, it is dependent on your current diet and your fitness goals. In fact, there is no scientific evidence indicating that protein intake in excess of 1.7 g/kg of body weight offers any additional benefit or advantage. Consuming too much protein may have an adverse effect on kidney function as it has to work harder to get rid of the excess amino-acids.
Q: There are a lot of protein brands out there, which one should I look for?
A: If you do plan on taking protein supplements, look for brands that use whey protein sources that comes from cows that are preferably grass-fed, hormone-free and antibiotic-free. These protein brands should not contain artificial colours or additives, are gluten and soy free, and in general have less ingredients.
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