Protein is an essential macro nutrient, that acts as building blocks of different body organs including skin, muscles and hormones. However, all foods containing protein are not created equal.

Here you will learn all the information about protein, protein sources and how to shape your diet accordingly.

Proteins are found throughout the body- virtually all cells in the human body require protein. Protein is composed up of “Amino Acids”, and protein consumed through food is broken down to these amino acids in the body.

Amino acids are involved in a variety of vital processes, such as “creating enzymes, bone matrix and muscle tissues”. Moreover, processes such as tissue repair and tissue growth also rely on the availability of proteins.

Protein helps us to become lean and improves lean body mass. The “thermic effect of feeding” (TEF) of protein is higher than both fats and carbs, that is why more protein in daily diet increases metabolism and results in fat loss. Moreover, protein helps us to achieve the fit-looking physique and maintains leanness.

To your surprise, protein also improves your focus and alertness as it is involved in the synthesis of neurotransmitters. Synthesis of Adrenaline, Nor-adrenaline and dopamine also depends on amino acids coming from protein diet. Moreover, bone structure and bone health are also maintained by sufficient protein intake.

As discussed earlier, proteins are required by every cell in the body to function properly. So, consuming the right amount of protein keeps your immune system strong, strengthens heart, lungs and boosts your resistance against depression, stress and anxiety.

Moreover, improving mood, growth and development during childhood, speeding recovery process after exercise are also attributed to protein. However, too much protein can be harmful to people having kidney disease, and/or diabetes.

Now you would be thinking how much of daily protein intake would be required to stay healthy.

According to experts, an average adult must get at least 0.8grams of protein per kilogram of body weight per day. Or in other words, the recommended intake of protein is 7 grams for every 20 pounds of body weight per day.

You can understand it by this example, where a person weight is around 140 pounds, as per recommendations of 0.8 grams per kilograms, that person needs about 50 grams of protein each day.

There are three types of protein foods; complete, incomplete and complementary proteins.

Complete proteins are those proteins containing all essential amino acids, mostly present in animal foods such as eggs, dairy and meat.

Incomplete proteins are those that have at least one essential amino acid in them. This means that all essential amino acids are not present, and there is a lack of balance in proteins.

Plant-based food sources such as grains, beans and peas fall in the category of incomplete proteins. While complementary proteins refer to two or more food sources having incomplete proteins present in them and are combined to supply complete protein. For example, rice and beans consumed together.

Here is a list of high-quality protein sources:

  • Dairy: Yogurt, cheese, skim milk
  • Fish: Trout, black cod, salmon, sardines etc.
  • Beans
  • Poultry
  • Tofu and Soy products
  • Nuts and Seeds


NutriBullet Blender

NutriBullet Balance 9 Piece with Smart Nutrition Sensor and Bluetooth Technology

This high-tech blender Pulverises everything from Fresh or frozen fruits and vegetables to nuts, seeds, spices and oats. It tastes great with any choice of liquids such as milk, juice, yogurt, coconut water or almond milk; just add a scoop of your favourite protein shake and your good to go.

Don’t forget about blending your soups, sources and deserts too.

The NutriBullet Balance will definitely exceed your expectations!

some exciting ‘Smart’ features include an in-built weighing scale to perfect your smoothie as well as a 1200w motor!

Also ‘healthy foodies‘ can access soo many recipes by downloading the NutriBullet Balance App which then allows the user to calculate and track all the nutritional information for the ingredients in their NutriBullet Cup without having to measure or weigh anything! Amazing Right?

So, the juicer works with an app on your smart phone or tablet by using Bluetooth to track the nutritional breakdown of your smoothie. No need to workout your Calories, Protein, Carbohydrates and Fats – its all done for you.

But wait, there’s more…..the App comes with even more A.I. – your very own Virtual Assistant, who helps set your dietary goals including specifying if you want to focus on weight loss friendly recipes, diabetic friendly recipes, sports performance, heart health and the best choices for energy boosting drinks.

Add some juicing to your protein life.

Simply Cook Review 

When I was researching to plan for my organic and gluten free diet I came across all sorts of websites and products and organic spices (Clove powder, cats claw and orange flowers from G Baldwin & Co.).

One of my favourite dishes was the jambalaya from the subscription recipe delivery service ‘Simply Cook.’

Its a great recipe kit service for trying new things, uplifting your skills in the kitchen and it’s also brilliant for planning your meals when your on any self catering holidays.

This recipe kit service offers a variety of diet options including gluten free and vegetarian, it has a wide selection of cuisines and comes with Recipe cards, pastes and seasonings. The food is delicious and flavoursome with generous portion sizes. I would recommend trying the Simply Cook Trial Box for just £3.00.

The UK’s No.1 Alternative To A Meal Box


The Protein Works

‘’The health and fitness worlds answer to Costa Coffee’’

TPW is an innovative, exciting and youthful healthy supplement brand, offering an extensive range of products with inclusive formulas. Health Conscious customers Vegetarian, Diabetic, lactose intolerant, Halal, gluten free, low GI, wheat free, and vegan diets are all catered for. The new vegan range of vegan shakes, foods and snacks also includes a vegan omega oil.

For your post workout protein cravings an addition to TPWs many protein shakes, fitness fanatics can also indulge on healthy protein Brownies, nutties, truffles and superfood bites.

For muscle building peanut butter lovers, TPW understands you, and offers a yummy range of super premium butters, including white chocolate fudge, hazel nut biscuit crunch and salted caramel cookie.

If your fitness goals are to Loose fat and tone up, speed and endurance or muscle building you can try TPW Non diary, vegan, weight gainers, diet whey, energy and endurance protein or BCAAs and Creatine

TPW products do come with a Premium price tag that is good value for money if your looking for high quality, all natural ingredients.

Their Many different flavours of protein all come free from artificial flavours or colours and the Super green products obtain 23 superfoods.

The Protein Works are market leaders for health supplements.

Make Your Move

4 thoughts on “PROTEIN

  1. Thank you so much for this highly informative article, Ashyra! I regularly workout, as well as play sports (basketball, softball, and I also run), and I always include whey protein, protein shakes, and protein bars into my diet. I find that I have more energy/increased stamina, my muscles are looser, my recovery time is much quicker, I maintain my weight (though I’m actually trying to gain weight. Haha), and I also sleep better (Lord knows I need my rest. Haha).

    I am always looking for new and different ways to incorporate protein into my diet. I have never heard of Simply Cook before, but I absolutely LOVE jambalaya! I will definitely have to give it a try! Great read! God bless you!

    1. Thank you so much for your comment, it’s greatly appreciated. I am so big on protein especially after a workout, there are many many healthy options. jambalaya is a great dish the more organic chicken and prawns the better (sorry vegans….I’m a meat eater)

  2. A full nutritious meal should always contain the right amount of protein, for us to build our body mass.

    I am not a vegetarian, but I prefer fish and veggies over meat. Likewise, eggs are my favorite, with veggies, so easy to prepare and tastes delicious. We have fresh produce in our garden this summer and I enjoy cooking egg omelet with red bell pepper, spinach and mustard. 

    I love milk as well and I prefer almond milk over cow’s milk. I have not read the labels though, is one glass almond milk equal in protein content with cow’s milk?


    1. It does exactly that yes, one glass of almond milk contains the equal amount of protein to cows milk, only it has lesser calories. I generally switch between almond milk and coconut milk especially in my protein shakes and smoothies. I couldn’t give up meat completely, but I do spend 2 days a week cleansing and eating salads and drinking smoothies, heading in a steady direction to being part time vegan. Protein keeps you strong and healthy so it’s vital to ensure you consume your recommended daily intake. There are endless choices and sources of protein other than meat.

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