What portion of proteins do you need for a healthy body?

Proteins are building blocks of life as they break down into amino acids that help the body grow and repair. Today, there are many conflicting messages on how much protein is needed or where to source it from. 

Esther Ateka, a nutritionist based in Nairobi notes that there are two sources of protein, animal and plant.

“Our hair, skin and muscle are all made from the protein we eat. Animal and plant protein contain essential macronutrients needed for good health,’ she explains. 

Ateka explains that protein provides the essential support for every cell in your body, including the skin, joints bones, nails muscles and more. 

According to the nutritionist, proteins are involved in how your immune system functions, hormone regulation, and the transmission of signals from one organ to another. Meat and dairy products are the most common protein sources.

The recommended daily intake of protein for healthy adult is 0.75g of protein per kilo of body weight. As a guide, a protein portion should fit into the palm of your hand.

“When you do a model plate, half should be vegetables, then quarter carbohydrates and another quarter of protein, that simplifies it to a quarter of a plate should be protein, that’s what is needed on a daily basis,” she explains. 

Although both animal and plant protein that their benefits, the nutritionist notes that it is important to alternate between the two instead of relying on one. 

Also, most of protein consumption still comes from animal products, which often has more saturated fat than vegetable rich protein.

“Animal protein is gotten from animals like beef, chicken eggs while plant which are preferred by vegetarians include beans, lentils grains, nuts, soy, and seeds. The protein we eat from sources like chicken, beef, seafood and beans is made up of smaller compounds called amino acids,” she says.

There are 20 amino acids, nine of which are considered essential because your body needs them and they must be obtained from food. Ateka adds that too much consumption of protein has its consequences.

Meat-heavy diets have been linked to increased risks of heart disease, diabetes, some cancers and may also shorten your life.

“Excess protein that’s not needed to build or repair tissue will be converted into fat; it is important to have a healthy balance,” she says. 

Different protein sources provide different amino acids, and for everything to function properly, a person need the complete range. 

Therefore, you need to eat a wide variety of foods to get enough protein; it's not only about steak, hummus, or your favourite dish.

“It is important diversify your sources and include some protein at every meal. I know there are people especially in the fitness industry who are substituting it with protein shake and supplements without knowing that it is still not enough,’ she says.