Do you have a Dietary Deficiency? Part 2: Protein
Let’s talk about protein. Why is it important? How much do we need? What are the best protein sources to ensure our bodies perform at their best? Even if you have a good understanding about protein and it’s place in your diet, it’s important to check in from time to time and be sure that your current habits are in line with your goals.
If you missed my last blog post, this is part 2 of a 4-part series in which I’m addressing some common dietary deficiencies related to water, protein, omega-3 fats, and colorful fruits and vegetables. These may sound simple and obvious. We all know we’re supposed to drink water and eat our veggies. But getting enough of these key nutritional necessities isn’t always easy, and a shortage of them can have far reaching consequences.
So, why is Protein important? You may know that proteins are the building blocks for all the tissues in your body. You may also know that when you eat a meal packed with protein, you stay full and satisfied longer than when you eat a meal low in protein. You may have heard that protein helps you build muscle, and that you should eat it if you’re trying to lose weight. All of these things are true!
To be even more specific, proteins are made up of amino acids, which are responsible for:
giving our body structure and strength (ie: re-building muscle stronger after a hard workout)
making hormones and cell signaling molecules
making enzymes
making immune system chemicals such as immunoglobulins and antibodies
making transport proteins
….and more.
In a nutshell, the cells in our bodies are constantly breaking down and renewing, as you can see when you look at a patch of dry skin. Dry, dead skin cells slough off, and new skin cells take their place. This process of protein “cycling” happens with all the cells in our bodies, all the time, which is why we need to eat protein regularly. If we are not consuming enough protein through our diet, or we need a lot more energy than usual, our body will rob other tissues in the body to get the amino acids that it needs to perform its metabolic functions. This can mean taking protein from muscle, bone, connective tissues, and elsewhere. Not good.
Yes, a benefit of protein that you are more likely to notice on a daily basis is that when you consume enough of it, you stay full longer and have more stable energy. This means that you’re less likely to reach for snacks and sugary foods to keep you going between meals. Adequate protein is essential for achieving weight loss and weight management goals.
So, how much protein is enough? It depends on several things, but let’s start with the size of your body. The bigger you are, the more protein you need.
A baseline amount would be .8 grams per kg of body weight.*
For a 130 lb. person, this means about 47 grams of protein per day. That is a minimum. There are many circumstances in which you may need more protein, in which case anywhere from 1.2-2.2 grams per kg of body weight would be recommended.
*In case you’re wondering, to convert your body weight to kg, divide your body weight by 2.2
You should eat more protein if you are:
training intensely or have a very physical job
injured
sick
dealing with chronic physical stress
trying to build muscle!
If you’re starting to wonder how you’re going to keep track of how many grams of protein you’re eating each day don’t worry! A simple solution is to use the palm of your hand as a portion size guide. A smaller person has a smaller palm, so the portion is naturally scaled to your body size. Try to eat 1-2 palm-sized servings of protein dense foods at every meal and you’ll generally be covered.
So, what are the best foods sources of protein? Fortunately almost all foods have some protein content, and our bodies thrive when we consume a variety of amino acids that occur naturally in different foods. Meat eaters may find it easier to consume adequate protein, given that animal sources are naturally protein dense. For example, beef and chicken breast have 28 and 36 grams of protein per serving. Eggs (6 grams) and dairy are other good sources. Those who follow a plant based diet will get protein from veggies like asparagus (4 grams), broccoli (3 grams), and kale (2 grams), but you would have to eat a LOT of kale to reach your daily goal. Therefore, vegetarians and vegans should be sure to include foods like beans (8 grams), lentils (9 grams), and tempeh (15 grams) to help reach optimal protein intake. Again, the key is to eat a wide range of whole foods.
Protein powders can be helpful if you need more protein than you are able to consume through food sources, for example if you are vegan, or if you’re on the go, since a protein shake is fairly portable. A word of caution: protein powders are processed, and many have a lot of junky additives in them. Look for brands that have fewer ingredients and come from a reputable source. I am a fan of this one by Truvani https://shop.truvani.com/pages/vanillaplantprotein/?_ga=2.108947074.1864427782.1550016954-383126647.1550016954
There is much more to this macronutrient than will fit in a single blog post, so let me know if you’d like me to dive deeper into this topic in a later post. Comment below to let me know your protein questions, a-ha moments, and “life hacks.” And remember, eating for optimal health doesn’t have to be complicated, it just requires being intentional about simple things. Sometimes it’s the simple changes that make a world of difference in how we feel.