Protein

Why do I need to add protein to my diet?

Protein is the name given to a wide range of molecules that are made up of chemical ‘building blocks’ called amino acids. The body uses these building blocks in many ways including building, maintaining, and repairing tissues – such as muscles, bones, hair, skin, and nails, as well as making hormones, enzymes, functional chemicals, and antibodies.

The human body cannot make its own protein molecules without obtaining sufficient amino acids from the food we eat, making it essential to consume enough daily. We consume these essential amino acids, by eating foods rich in protein which is broken down by the body into its amino acid components, which are then used to make our own protein molecules.

Following weight loss surgery eating enough protein is crucial; general recommendations are to eat between 60 and 80 grams of protein a day, to help minimise muscle loss, maintain muscle mass, increase fat burning and to maintain general health. 60 to 80 grams may not sound like a lot, but with your new ‘Tiny Tummy’, it can definitely be a challenge!

High protein foods include meat, poultry, fish, tofu, dairy products, eggs, pulses, legumes, and nuts and seeds. Whilst “real food” is always considered best, in the early days, weeks, and even months after surgery, it can be difficult to get enough protein from whole foods alone, to reach your nutritional goals. 

Using protein powders as supplements, by adding them foods (or drinks) that may not otherwise contain high amounts of protein, can be an excellent way to achieve your daily protein intake targets.

Below is a delicious recipe for a Mushroom soup. This recipe is a great example of a delicious winter warmer, that can be easily transformed into a high protein meal, with the addition of an unflavoured protein powder

CREAM OF MUSHROOM SOUP

Ingredients

  • 150g Fresh Mushrooms 
  • 25g Celery
  • 25g Onion
  • 2 Cloves Garlic 
  • 30g Butter
  • 50ml Thickened Cream
  • 100ml Milk
  • 100ml Chicken Stock
  • 50g Tiny Tummyz Whey Protein Isolate

 

Method

    • Roughly chop fresh mushrooms.
    • Finely chop celery, onion and garlic.
    • Melt butter in a large saucepan and sauté celery, onion and garlic until soft.
    • Add fresh mushrooms, to the pan and cook gently until mushrooms are tender.
    • Add milk and cream to pot bring to the boil and reduce to a slow simmer.
    • Allow to cool and add whey protein
    • Blend cooled soup with a stick blender or food processor.
    • Season to taste then pour into 4 portions.
    • Will last 5 days in fridge or can be frozen (best results if defrosted before reheating).
EnergyFat, TotalProteinCarbsSugarsSodium
803kj12.0g15.5g7.0g4.1g177mg