Are you getting enough protein for optimal health?
High–protein diets have long been recommended for athletes and those trying to build muscle, but more recently, we’ve more widely recognized that protein plays a vital role in our overall health and longevity, especially as we age.
The current US RDA (recommended dietary allowance) for protein is just 0.8g/1kg body weight, or about 0.36g/1 pound. For a 150-pound adult, that’s only 54g of protein.
In functional medicine, we shoot for optimal health instead of just meeting the minimum requirements to avoid disease. To build and maintain muscle mass––especially as we age––a better recommendation is about 30g of protein, preferably at each meal. The current US recommendations just don’t cut it!
Eating enough protein during the day isn’t always straightforward, especially if you have dietary restrictions or preferences that remove certain food groups.
Today we’re covering how to determine daily protein intake and options for achieving your daily goals! As always, it’s best to check with your own physician before making changes in your diet, as protein needs vary. Our recommendations are based on an average healthy adult.
Why we need protein
To put it simply, protein is the building block for making muscle, and muscle is the key to longevity. The natural decline in muscle mass and strength with age is associated with a higher risk of all-cause mortality and is linked to numerous chronic diseases, including cardiovascular disease, stroke, hypertension, insulin resistance, and type 2 diabetes. To avoid these conditions, we need to eat enough protein to build and maintain healthy muscles.
If we’re consuming only 30-50g per day, we will likely have difficulty building muscle mass and have a greater risk for health complications as we age.
Having strong muscles isn’t about vanity (although they do look good!). It’s about the strength to do our day-to-day activities without assistance and protecting us from frailty as we age. Sarcopenia is the age-related progressive loss of muscle mass and strength. This is what happens if we don’t do anything to combat the normal aging process.
Its estimated that our bodies lose 3-5% of our muscle mass per decade after the age of 30. And this rate increases significantly over the age of 60. So if we do nothing, we will weaken with age and eventually become debilitated and need assistance (like a nursing home!).
I don’t know about you, but I am working to do what I can to not need a nursing home. This involves resistance training (to strengthen and increase muscle mass) and eating enough protein to build those muscles.
Your ideal protein intake
At a minimum, I recommend adults get about 30g per meal. If that goal is difficult at first, prioritize breakfast ––it promotes blood sugar stability through the day and lessens hunger at night.
The average American breakfast is pretty carb heavy. So can we skip the cereal, bagel, pancakes, muffins etc and work in a veggie omelet, some turkey sausage or a greek yogurt with nuts? What a huge improvement that would be!
If you’re very active, are trying to gain muscle or lose weight, or actively healing in some way, the protein goal is a bit higher. Ideally, we’d be aiming closer to 1g (or 0.75g) per pound of body weight. So for a 150-pound adult, that’s about 115–150 grams per day (a big difference from 54g!!).
This number might seem daunting but working on incorporating more protein is so worth it! Protein keeps us more satiated, keeps our energy balanced, and is essential for muscle repair and growth. I don’t know about you, but I want to keep up with my kids (and maybe someday grandkids) for a long time!!
How do I get all this protein into my day?
We’ll divide protein sources into two categories: animal products/meat and plant protein. Animal protein is usually more effective because it contains all nine essential amino acids and is naturally higher in protein. But regardless of dietary restrictions or preferences, we can get enough protein with a bit of thoughtful preparation and planning!
Some sources of animal protein include chicken, turkey, pork, beef, lamb, buffalo/bison, seafood, eggs, and dairy. Try to choose grass-fed beef, pasture-raised poultry and pork, and wild-caught fish.
Animals raised on natural diets often have leaner, healthier fats with higher omega-3 fatty acids (which we love!). They are also typically raised without antibiotics or hormones, which means they’re not passing these on to us! And if you can afford organic, that’s the best.
So what would 30g of animal protein look like? Here are some options:
1 standard grilled chicken breast (around the size of your palm)
1 ground beef patty (4 oz)
Canned salmon (or other fish) – protein may depend on the brand, but 1 can could be up to 40g!
4–5 eggs
1.5 cups of greek yogurt or about 1 cup of cottage cheese
1 pork chop
Some sources of plant protein include tempeh, beans/legumes, soy, grains, nuts and seeds. When eating soy products, go for organic whenever possible.
Here’s what 30g of plant protein could look like:
1–1.5 scoops of protein powder (Ex. Pea protein)
About 1–1.5 cups of cooked tofu
1 cup tempeh
2 cups black beans
And a few supplemental plant proteins (these are higher in fats/calories and might not be effective for getting a full 30g, but they do add up!):
Chia seeds (2 Tbsp ~ 5g protein)
Nuts or nut butter (Ex. 1 handful of almonds ~ 6g protein)
Hemp Seeds (Ex. 3 Tbsp ~ 10g protein)
In conclusion, this macronutrient isn’t just for bodybuilders and athletes. Protein is an essential building block for our muscles and overall health and longevity.
Do you get enough protein for your health goals?
In health,
Dr. Emily