Are you getting enough protein?
Protein is probably the least talked about macronutrient, but is arguably the most important!
Macronutrient: nutrients the body needs in large amounts (carbs, fats, protein)
Micronutrient: nutrients the body needs in small amounts (vitamins, minerals)
What is protein?
Protein comes from a variety of sources, including meat, milk, fish, and eggs, as well as beans, legumes, and nuts. When proteins are digested, they leave behind amino acids. Your body uses those amino acids to:
Build bones, muscles, and cartilage
Repair tissues after exercise or injury
Form immunoglobulins, or antibodies, that fight infections
Make enzymes, hormones, and neurotransmitters that aid in thousands of biochemical reactions inside your body
There are 20 different amino acids, and eight of them are essential – that means your body doesn’t make them, so you have to get them from food.
In general, you want to eat mostly complete proteins, which are proteins with meaningful amounts of all eight essential amino acids. Meat, fish, and eggs are all complete protein sources. Incomplete protein sources such as nuts, vegetables, and starches are helpful, but aren’t enough on their own. If you choose to eat a vegetarian or vegan diet, it’s important to know the amino acid content of your chosen protein sources and make sure to eat a variety every day.
How much protein should I eat?
MAINTENANCE
The current RDA (recommended dietary allowance) for protein is 0.4 grams per pound of body weight.
i.e. if you weigh 150 pounds your RDA for protein is (150x0.4=60) 60 grams of protein.
This is the recommended amount of protein for the sedentary person and is the least amount of protein a person should eat every day to not be sick and show signs of protein deficiency. That doesn’t sound great! The amount of protein actually needed for good health and performance is much greater. Researchers have found that eating between 0.6 grams (mostly sedentary) and 0.8 grams (exercises regularly) of protein per pound of body weight leads to much healthier body weights and composition - more lean mass and less fat mass!
i.e. - if you weigh 150 pounds you should eat between 90-120 grams of protein per day.
BUILDING MUSCLE, FAT LOSS, Recovery
If you are trying to build lean mass, trying to lose weight, or recovering from an injury, opt for 1.0 grams of protein per pound of body weight.
i.e. if you weigh 150 pounds you should eat 150 grams of protein per day.
Optimal protein intake is key for athletes and body builders. Repairing and building muscle tissue requires a lot of raw material (amino acids), so it’s important to get enough protein so your body has everything it needs to work with. This applies to injury recovery as well.
If you’re looking to lose weight, increasing protein can help. Protein is more satiating than fat or carbs. You’ll feel full faster and longer after eating a meal high in protein. It also increases thermogenesis, meaning that, compared to fat and carbs, protein requires more energy to digest and use in the body, so you’re resting metabolism increases!
Where should my protein come from?
As mentioned before, animal sources are going to be the best sources of complete proteins. Tofu is also considered a complete protein. It’s important to eat a variety of a proteins - some fish, some eggs, beef, beans, etc. - instead of relying on just one or two sources. Also, pay attention to where you protein comes from. Look for grass-fed, free-range, antibiotic-free, non-GMO,organic options if possible.
Grass-fed beef
Pasture-raised pork
Wild-caught fish
Free-range eggs
Grass-fed whey protein
This is a starting point. When determining your individual protein needs, it’s important to take your own health and lifestyle into account. And, of course, it’s important to balance your protein with lots of nutritious fats, vegetables, fruits, and healthy carbs!