Sources Of Protein
So now we have covered carbohydrates, the next energy source we are going to look at is protein. Protein is extremely important for muscle growth and repair and also Helps immensly with satiety – ‘fullness’. As with any food group, Over consumption of protein will result in weight gain but may also put increased strain on your kidneys. Approximately 15-20% of energy intake should come from protein.
Protein foods are legumes, fish and seafood, lean meat, eggs, poultry without skin, milk, yoghurt and cheese. Depending on your age, fitness and weight goals and gender, you should be aiming to consume around 1-3 serves of meat or meat alternatives per day. One serve of these is actually a lot smaller than what people think:
1 serve of animal protein = 85 – 100g
1 serve of vegetable protein eg. legumes = 3/4 cup
Again, depending on the above factors, you should be aiming to consume between 2-4 or more serves of dairy foods per day,
to ensure adequate calcium intake.
1 serving =
1 glass (250 mls) low fat milk
1 tub 200g low fat yoghurt
30 grams, low fat hard cheese
Legumes and dairy are good protein sources because they are a source of protein AND low GI carbohydrates.