how much protein is enough?
by team nuut
maximising your protein intake with nuut protein powder
if you follow a plant-based diet, knowing if you're getting enough protein can be tricky. luckily, many plant-based protein powder options are available on the market today. as all devoted nuuters know, we are a high-quality, plant-based protein powder that is delicious and perfect if you are looking to meet your daily protein requirements.
so how much protein do you need, and how do you know if you are getting enough? let's take a good hard look at nuut – designed in perth and made right here in australia.
what is protein?
protein is one of three macronutrients (the primary nutrients you need in larger quantities), along with carbohydrates and fats. tens to hundreds of thousands of complex chains of compounds, called amino acids, make up proteins. they are essential for everything from our muscle tissues and cells to healthy oils and glands. they also help oxygenate and repair the body, make digestive enzymes, and produce and regulate some hormones.
while there are many amino acids in nature, only 20 of them make up the proteins in your body; of these, your body can only make 11 of them on its own. these amino acids are known as "non-essential." the other 9 amino acids we get from our diets are called "essential" amino acids.
complete proteins are typically found in animal-based foods such as poultry, fish, eggs, and dairy products. however, there are also many plant-based sources of complete proteins, such as soy products like tofu. additionally, there are many other vegan protein sources, including beans, peas, lentils, nuts, and seeds.
so, how much protein do you need?
the amount of protein you need depends on your body size and composition. the recommended dietary allowance for protein is 0.8 grams per kilogram of body weight per day. this is the minimum amount of protein that a sedentary person in their 20s, 30s, and 40s needs to meet their nutritional requirements. if you're looking to gain muscle mass, you may need to increase your protein intake to between 1.4 and 2 grams per kilogram of body weight per day.
if you're pregnant or breastfeeding, you'll need even more protein. some women require an extra 75-100 grams of protein per day during pregnancy and lactation. it's essential to speak to your doctor about exactly how much protein you need.
in your 50s, 60s, 70s, 80s, 90s, and ….
as you age, your protein requirements may also change. after age 65, your intake shifts to 1.0-1.2g/kg of body weight to ensure protein insufficiency doesn't lead to a loss of muscle mass. this is especially important as our hormone levels fluctuate, and we don't move as much as we get older, so strive to incorporate some resistance training into your exercise routine. as we age, we are also at higher risk of protein catabolism (or breakdown) and can have difficulty utilising protein in our bodies, leading to falls and injuries.
high protein diet for weight loss
a diet high in protein can be an effective strategy for weight loss and management. consuming protein powder, particularly plant-based protein powder, can help you achieve your daily protein intake goal without adding excessive calories or fat to your diet. protein is more filling than carbohydrates or fats, which means that consuming it can help you feel full for longer periods and reduce your overall food intake. by incorporating protein powder into your diet, you may naturally consume fewer calories and create a calorie deficit, which is critical for weight loss. substituting a high-calorie meal or snack with a protein shake or smoothie can help you reduce your overall calorie intake and achieve your weight loss goals. finally, protein is essential for building and maintaining muscle mass, which can help you burn more calories even when you're not exercising. check out our recipe page for delicious and creative ways to include nuut protein powder in your diet.
vegan protein powder in australia
if you're following a plant-based diet, it can be challenging to get enough protein through whole foods alone. this is where nuut protein powder comes in! vegan protein powders are a convenient way to get all the protein you need without having to eat a ton of food. nuut offers a range of vegan protein powder options that are perfect for perth and australian plant-based protein lovers.
nuut's vegan protein powders are made from pea protein, which is a complete protein source. each blend contains a range of essential vitamins and minerals, making nuut a nutritious option if you are looking to meet your daily protein requirements. we come in handy sachets, too, that can be stashed in your handbag, gym tote or back pocket, making it a cinch to get your protein fix on the go.
should i be incorporating protein powder into my diet?
in addition to whole foods, protein supplements like vegan protein powder can also be a convenient way to meet your daily protein needs. vegan protein powder is particularly useful if you follow a plant-based diet, as it offers a concentrated source of plant-based protein without the saturated fat and cholesterol found in animal products.
when it comes to choosing a vegan protein powder, it's important to consider factors like protein content, taste, texture, and ingredient quality. nuut is an excellent choice if you are after a high-quality vegan protein powder. our protein powders are made in australia from a blend of pea and brown rice protein, which provides a complete protein source containing all nine essential amino acids.
nuut's vegan protein powder is also free from artificial sweeteners, colours, and flavours, making it a super clean source of protein. our powders are naturally sweetened with monk fruit extract and stevia, which gives our chocolate a delicious and subtle sweetness without the nasties.
if you live in perth or anywhere in australia, the uk or usa, you can stock up on your favourite nuut vegan protein powder online and have it delivered right to your door!
nuut protein powders suit all styles of eating
nuut protein powders are not only plant-based but are also available in blends that suit intermittent fasting, keto and paleo styles of eating, making them an excellent choice if you are watching your weight or following a low-carb diet. nuut powders are naturally low in carbohydrates and high in protein, making them perfect for boosting your protein intake while keeping your carbohydrate intake low. this can be particularly useful if you follow a ketogenic diet, which requires a very low carbohydrate intake to achieve a state of ketosis. by incorporating nuut protein powder into your diet, you can ensure you're meeting your protein needs without consuming excess carbs. this can help keep you feeling full and satisfied and help smash your weight loss or weight maintenance goals.
how do i enjoy nuut protein powder?
nuut protein powder is a versatile ingredient that can be used in lots of delicious ways – not just shakes. adding it to smoothies gives them an extra protein boost, making them more filling and satisfying. nuut can also be used in baking and cooking recipes, like pancakes or muffins, to increase their nutritional value. for recipe ideas the whole family will love, check out our recipe page.
more. protein. now!
protein is an essential nutrient that our bodies need for optimal health and wellness. while whole foods like beans, lentils, tofu, and nuts are great sources of protein if you follow a plant-based diet, vegan protein powders like nuut are a convenient and effective way to meet your daily protein needs.
remember, the recommended daily intake of protein depends on factors like age, body weight, and activity level. if you're unsure about how much protein you need or which sources of protein are best for you, speak to a registered dietitian or healthcare professional.