The cold and flu season is well and truly amongst us and so far it‘s been much worse than it was last year! Three and a half times worse than last year‘s average to be exact.
When considering looking after our immune systems we tend to focus primarily on micronutrients and herbs such as Vitamin C, Zinc, Andrographis and Echinacea to keep our immune systems fit and fighting.
Whilst these are incredibly important for our immune health, we tend to forget the importance of our macronutrients, particularly protein.
When it comes to protecting your body from billions of bacteria, viruses and germs - protein is crucial!
The primary reason for this is the fact that all of our antibodies that help fight off infection and disease are made of protein.
Therefore without an adequate intake of quality protein for your age, sex and weight you won‘t be able to maintain a healthy immune system.
Eating the right amount of quality protein also protects our immune system by:
- Maintaining heart health
- Maintaining respiratory health
- Speeding up recovery after exercise
- Improving mood and boosting resistance to anxiety and depression which can often creep up in the colder months
How much protein should you be having per day?
These are the official Australian Government guidelines
Women 19-70yrs - 46g/day or 0.75g/kg of body weight*
Women >70yrs - 57g/day or 0.94g/kg of body weight*
Pregnancy - 60g/day or 1.00g/kg of body weight*
Lactation - 67g/day or 1.10g/kg of body weight*
Men 19-70yrs - 64g/day or 0.84g/kg of body weight*
Men >70yrs - 81g/day or 1.07g/kg of body weight*
*Please note that these are the minimum requirements recommended for healthy individuals with a sedentary lifestyle.
If you have an active lifestyle or any health concerns (e.g. kidney disease, diabetes) you may have different requirements of protein.
If you would like further guidance on this please contact your preferred health profession.
Where should I get my protein from?
If you feel like you are struggling to get enough protein in your diet there are a number of different way to increase your intake in the form of lean meat, fish, poultry, eggs, unsweetened dairy products, legumes, nut, seeds and quality protein supplements.
Clean Lean Protein is such a quick, easy and healthy way to boost your daily protein intake.
With 20g of premium quality, highly digestible and absorbable protein in every serve it is the perfect addition to smoothies, pancakes, sweet and savoury bakes goods.
It also mixes so easily with water to form a smooth texture and creamy flavour - without any additives or artificial ingredients.