How to get enough protein (with searchable foods list)

Protein is required for cell growth, repair and function, including for the immune system, muscles and energy. And, for your vagina and urinary tract health.

One study found that “Protein intake was significantly inversely associated with severe BV” – meaning, low protein intake was linked with more severe bacterial vaginosis (BV)^​1,2​.

Why? Unclear, but may have something to do with the huge impact of protein on our immune system.

Studies^​3,4​ show that low protein intake has an adverse impact on our immune systems, creating a block to the body being able to defend itself from pathogens.

What you eat matters for your vagina, especially if you’re treating bacterial vaginosis or other vaginal infections.

What is protein?

Protein is a strand made up of smaller pieces, known as amino acids. There are 20 amino acids that are joined together like a bead bracelet in different combinations – a protein strand.

Essential and nonessential amino acids

Amino acids are classified as essential (the body can’t make them and they must be consumed – 9 amino acids) or non-essential (the body can make them – 11 amino acids).

Complete and incomplete proteins

Proteins can therefore be categorised as complete or incomplete if they contain all essential amino acids or only some. If a protein is missing just one essential amino acid, it is classified as incomplete.

Sources of protein

Complete animal-based sources of protein include meat, fish, eggs, milk, cheese and yoghurt, while complete plant proteins include soy, quinoa and amaranth.

Incomplete sources of protein are all plant-based, and include nuts, nut paste, legumes, garbanzo beans/chickpeas, beans, lentils, and wholegrains such as whole wheat, rice, oats and buckwheat.

Two compatible types of incomplete protein can make a complete protein. For example, peanut butter on a wholegrain cracker, baked beans on wholegrain toast, or rolled oats with nuts and seeds on top.

Eating milk, yoghurt and cheese can be improved upon even more with wholegrains and seeds, so enjoy cheese and crackers, or adding yoghurt and muesli together.

Getting enough protein – how can I tell?

Many people don’t get enough protein for their body to do all it needs to in a day. A quick way to tell is to check your nails, particularly your fingernails. If they are weak, flaky or break or peel easily, you need more protein.

The only exception to this rule is if you use nail art, so polish, gel, etc. will damage the nail and they are likely to be thin, weak and flaky no matter what.

The right amount of protein – for you

It’s a good idea to learn how much protein you need for your weight and physical movement each day. A good rule of thumb is to eat a palm-sized piece of protein with every meal, and make sure snacks contain protein (such as nuts, seeds, trail mix, an egg, peanut butter and apple).

Don’t skimp on protein, particularly if you’re trying to solve vagina and other health issues. It’s an easy place to start, if you’re not sure.

Certain groups of people need even more protein, for growing or due to recovery from surgery or illness. Kids, teenagers, the elderly and during pregnancy and breastfeeding all need more protein.

If you are a vegan or vegetarian, you need to put much more effort into getting sufficient protein each day, and protein combining to get the most out of food. You do NOT have to have all the amino acids in one meal; you can eat a variety of proteins across several days to get what you need.

Approximate protein requirements

• A person who weighs 65kg should aim for 100-150 grams of protein per day
• A person who weighs 140 pounds – 3.5-5.2 oz of protein per day
• Pregnant, breastfeeding or over age 70: add 50 grams / 5.2 oz per day or follow the guidance of your doctor or dietician

Blood test to check for protein insufficiency

One of the indicators is in a regular blood test. If the protein marker urea or BUN (blood urea nitrogen) in your full blood count is below this functional medicine optimal range, 3.5 – 5.7 mmol/L, you are likely an under-consumer or under-absorber of protein.

What about protein shakes?

Yes! Use these! They’re fantastic as a snack, a filler between meals, a source of energy and a great top up after exercise to build muscle.

How to maximise protein absorption

• Space out the protein evenly across the day in multiple meals, rather than one big meal (protein at every meal)^​5​
• Take 2-4 x 500mg betaine hydrochloride (HCl) capsules with meals – stomach acid is required to break the bonds between amino acids and many people are low in stomach acid (signs include burping, indigestion, bloating after eating)

How to maximise protein intake

• Add eggs to lots more meals, either mix in a raw egg into soups and stews, add boiled eggs to salads and snacks, omelette, frittata
• Eat more yoghurt
• Eat more cheese
• Add nuts and seeds to more meals, including sprinkling sunflower seeds or pepitas on eggs, salads and roast vegetables
• Add beans or garbanzo beans/chickpeas to soups and casseroles
• Add skim milk powder to meals
• Grate cheese on more foods
• Drink a protein shake
• Remember that poor quality cuts of meat aren’t good at providing all the amino acids

Exercise and protein intake

After exercising, eat a meal with protein and carbohydrate to replenish energy stores and help repair muscle^​6​.

This article is funny and good and explains what happens to protein after you exercise, and how much you need. Turns out, the upper limit has been debunked, and like snakes, we can digest and absorb protein for ages after we eat it, making the most of a bigger protein meal.

When you exercise, muscle is ‘broken’ and its this repair process that builds more muscle. That’s why muscles hurt during recovery, and why allowing your body to recover is important for building muscle effectively and safely.

High protein ‘keto’ diet

Please see a dietician or nutritionist to see what diet will suit your body the best. Not everyone thrives on limited diets, and the best advice is to eat good quality food and have a variety on your plate. We don’t store protein, so eating more doesn’t mean we store more – we just urinate it out, which uses up kidney resources.

When a high-protein diet is not a good idea

Protein requires digestion and absorption, so if you have low stomach acid, are on proton-pump inhibitors or other antacids, drink alkalised water with food or have digestive issues (irritable bowel, Crohn’s, ulcerative colitis, etc) you may not be able to break down and absorb the amino acids from protein.

Processing protein also requires several important steps, and causes the production of ammonia, and then urea, which is excreted in urine. If you have certain genetic mutations or interruptions to biochemical pathways that cause urea cycle disruptions or excess ammonia, protein may make you feel sick.

In these cases, you may find yourself avoiding protein-containing foods because you don’t feel well when you eat them. Please see an experienced practitioner for support to navigate this situation, as protein is really important for your body to be healthy.

There is also an amount of protein that is good for some bodies and not others, so eat to feel well, and listen to your body. Not everyone does better by increasing protein. Talk to a practitioner if you’re not sure.

References

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