A popular trend for maximising daily protein intake is often associated with gym-goers and heavy workouts, but it is not only fitness fanatics who can benefit from ensuring they are consuming enough of this essential nutrient.
Registered dietitian Dr Sammie Gill, who is also a senior nutrition scientist at the British Nutrition Foundation, explains: “Protein plays a key role in the growth and repair of body tissues and organs, such as bones and muscles. It’s also used to build enzymes, hormones, and immune cells.
“In the UK, most people get more than enough protein to meet their needs. The recommended amount is around 56g/day for men and 45g/day for women, although this increases in certain scenarios, like for those who exercise regularly.”
Protein is typically linked with animal-based foods like meat, fish, eggs or dairy. But if you are trying to increase your intake, you do not necessarily have to reach for chicken, beef, or protein supplements.
Dr Gill said: “Combining different plant-based protein sources means you can meet your protein needs while adding diversity to your diet.
“For example, half a tin of chickpeas (200g) provides around 14g of protein and half a can of baked beans (200g) contains around 10g, while a regular portion of tofu (100g) provides around 8g and a handful of almonds (30g) contains around 6g of protein.”
When it comes to muscle synthesis, plant-based proteins can be just as useful as meat or dairy-based sources, provided you eat a varied diet to meet your essential amino acid needs.
There are also other potential benefits. Around 96% of people in the UK do not consume the recommended 30g of fibre per day.
Dr Gill added: “Plant-based protein sources also tend to be higher in fibre. Research consistently shows that higher fibre intakes are linked with a lower risk of several types of cancer.
“For example, for every 7g daily increase in fibre, you could lower your risk of colorectal cancer by 8%.
“Other reviews have reported similar results showing that for every 10g daily increase in fibre, you lower your risk of colorectal cancer by 10%.’