What are proteins?

Proteins are components of a balanced diet and are essential for life. Proteins are formed by chains of building blocks called amino acids. There are 20 different amino acids that make the proteins your body needs.

Amino acids are grouped into 'essential' and 'non-essential'. Your body can make the non-essential ones if you eat enough of the right types of protein. But the essential amino acids cannot be made by your body — you can only get them from food.

Foods that contain all the essential amino acids are called complete proteins. It's important to eat enough protein regularly to allow your body to work properly.

Proteins can be found in animal and plant foods such as:

• meats
• fish
• dairy foods
• nuts
• grains, legumes and beans

Protein is also found in small amounts in breads, cereals, rice, pasta and vegetables.

How does my body use protein?

Proteins keep your body working well. Every cell in your body needs protein to grow, repair and stay healthy.

Proteins have many important roles in the body, including:

• antibodies— proteins that fight infections from viruses and bacteria
• enzymes — used in digestion and help your body's metabolism (chemical processes)
• messenger proteins — transmit and regulate signals throughout the body, such as hormones
• proteins that provide structure and support for body tissues, such as muscles

Eating a healthy diet that meets the Australian dietary guidelines will ensure your body gets enough protein each day so that you can carry out all these functions.

How much protein do I need?

Many Australians get enough protein in their regular diets. The amount of protein you need depends on your age, sex and stage of life. Some people may find it hard to eat enough protein every day.

The amount of protein needed is calculated based on your body weight. You should aim to have between 10% to 35% of your daily energy come from protein.

It's always important to make sure you eat enough protein, but particularly when you are:

• unwell
• growing
• recovering from illness
• doing intense periods of physical activity

You might also need to take special care to eat enough protein if you are:

• a child or teenager
• pregnant or breastfeeding
• an older adult
• a strict vegan or vegetarian

What foods are high in protein?

You can get protein from eating a range of foods. These include:

• lean meats, poultry and fish
• eggs
• milk and dairy foods such as yoghurt, cheese or enriched (fortified) dairy milk alternatives
• nuts and seeds
• legumes and beans

It's a good idea to include protein in each of your daily meals.

Plant-based proteins

Many plant-based foods are good sources of protein. These include the following:

• Legumes are high in protein and contain other nutrients that can lower cholesterol, as well as fibre. Good choices include beans, chickpeas, lentils and split peas.
• Tofu is high in protein, and is a good substitute for meat or poultry.
• Nuts, including whole and ground nuts, nut butters and pastes can provide important minerals and healthy plant-based proteins.

Animal-based proteins

Animal-based sources of protein include:

• Fish and seafood — aim for 2 serves of fish (especially oily fish) or seafood a week, which is good for your heart. Each serve is around 100g.
• Eggs — a rich source of protein, as well as vitamin A, vitamin E and vitamin B12, choline, iron and cholesterol.
• Poultry — such as chicken, turkey and duck.
• Red meat — an excellent source of protein, but linked to heart disease and stroke. Limit red meat to a few times a week. This includes beef, veal, pork, lamb and kangaroo.
• Dairy — a great source of protein, found in milk, cheese and yoghurt. These foods also provide calcium and help protect against disease. Choose mostly low-fat varieties.

Protein-rich foods to eat less of

Protein can also be found in processed meats such as ham and salami. These protein sources tend to:

• be high in saturated fat
• be high in salt
• contain a lot of additives

It's best to avoid or limit the amount of processed meat you eat.

Eating processed meat also increases your risk of bowel cancer and stomach cancer. Cutting down on red and processed meats will reduce your cancer risk.

High-protein diets

Diets containing a lot of protein can help to build and maintain muscle. The best way to build muscle is by exercising and eating well.

If you are doing intense exercise, eating a high-protein diet can help your body recover. You might consider increasing your protein intake if you are doing resistance training, especially moderate or high-intensity exercise for a long period of time.

Most people in Australia already get enough protein in their diet. Your body can't store energy from excess protein over time. Eating a high-protein diet will provide you with energy and can help you feel fuller for longer. This may help you lose weight. Combine a high-protein diet with balanced nutrition from all the food groups and daily exercise.

If you decide to follow a high-protein diet (for example, by eating more than the recommended daily amount of protein), it's a good idea to talk to your doctor or dietitian first.

Protein supplements

Some people who are trying to lose weight choose high-protein, low-carbohydrate foods. They may also use protein shakes or supplements.

People also use protein supplements to build muscle or to recover after exercise.

Supplements can come in the form of:

• powders
• bars
• gummies
• drinks

It's important not to take too much protein. Speak to your doctor or dietitian about the right amount of protein supplements for you.

Resources and support

To find out more about protein and general nutrition, visit eatforhealth.gov.au.

Find an accredited practising dietitian on the Dietitians Association of Australia website, or by using the healthdirect service finder.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.

• The Central Coast Local Health District has a booklet on eating well and nutrition for older people.
• Dietitians Australia has information and tips on how to eat more protein.
• Sports Dietitians Australia has a guide to protein-rich meals.
• The Queensland Government has a list of high-protein snack and meal ideas.