Protein 101: How much protein we need and how to get it

Nov 18

What is protein?

Have you ever stopped to think about how complex and fascinating the human body is and what it takes to operate this intricate machinery every day? Protein plays a significant part in this operation. In fact, without it, no life would exist. Proteins are large complex molecules called macronutrients that are essential for life. They are found in every one of the trillions of cells in the human body.

These proteins are made up of building blocks called amino acids, which I like to call “the Legos of life” that serve many critical roles in the body. Humans use 20 plus amino acids to make every type of protein in the body; however, the body cannot produce nine of these amino acids and therefore must be obtained from food.

The specific type and sequence of amino acids determine the protein’s structure and function in the body. These amino acids “Legos” are constructed in various ways to create their own unique and beautiful masterpiece, which helps the body to operate.

Why do we need protein?

Protein serves many critical roles in the body. It is needed for immune support and detoxification, muscle growth and repair, and provides structure and support for cells and allows the body to move. Proteins make up enzymes that carry out thousands of chemical reactions impacting brain function, mood regulation, hormone and energy production, and cellular health and repair. Protein aides in balancing blood sugar, metabolizing fats, helps with satiety, and is the only voluntary link to metabolism. Every cell in our body needs protein to function.

How much protein do you need?

Well…it depends on who you ask. The recommended dietary allowance (RDA) is based on studies that estimate the minimum amount of protein needed to avoid a deficiency disease. Protein needs vary by age, gender, activity level, and health status. As we age, we can experience a natural decline in strength and muscle mass known as sarcopenia, therefore requiring more protein. Certain health conditions and illnesses also increase our need for more protein for repair and recovery.

In general, a healthy protein range can be anywhere between 90-160 grams/protein daily. Breakfast is the most sensitive meal for muscle metabolism and has a profound impact on metabolic health. In general, aiming for at least 30 grams of protein per meal is ideal.

RDA: 0.8g/kg (Avg.: 55-60grams)

To convert to kilograms; divide weight in pounds by 2.2.
Ex: 160lbs = 72kg= 57 grams of protein daily

International Protein Board, global authority on protein, recommends a min of 1.1g/kg.

Varies based on individual (age, medical conditions, physical activity)
Ex: 160lbs= 72kg= 80 grams of protein daily

Optimal: Many protein experts…

1.1-1.6g/kg of ideal body weight or 0.7-1g/lb. of ideal body weight
Ex: 160lbs= 72kg= 80—126 grams of protein daily

Where do we find protein?

Animal Based proteins

Eggs
Dairy (milk, cheese, yogurt)
Seafood
Meat (Beef, chicken, pork, lamb)
Poultry (turkey, duck)

Plant Based Proteins

Whole grains (quinoa, brown rice, buckwheat)
Beans and lentils (black beans, kidney beans, chickpeas)
Nuts/Seeds (peanuts, almonds, walnuts, sunflower seeds)
Tofu and tempeh
Soy foods (Edamame, soy milk)
Whey, isolates, rice-pea blends

Are all proteins created equal?

Two things to consider when choosing your protein is, amino acid content and the quality of your protein.

Amino acid content: Animal proteins generally contain 45-50% of essential amino acids (human body is 50-55%), whereas plant proteins contain ~ 25-40% essential amino acids, therefore being intentional about your food choices is vital. If you are a vegetarian or vegan, it may be difficult to get all the essential amino acids in your diet, especially in an older individual. Therefore, it is important to make sure to eat a variety of plant proteins and consider working with a nutritionist for your specific needs.

Below are plant and animal-based proteins that contain all nine essential amino acids:

Beef
Chicken
Dairy products (milk, cheese)
Eggs
Fish
Hempeh
Natto
Quinoa
Tempeh
Hemp
Nutritional yeast

Quality: Choose organic, pasture-raised when possible. Animals raised on pasture with room to roam and grass to eat are healthier animals, living the way nature intended. A crammed feedlot full of feces with animals being fed genetically modified corn and soy and requiring antibiotics to survive until slaughter, is incredibly cruel and unhealthy.

What’s muscle got to do with it?

Muscle is the currency of longevity. The amino acids found in protein not only help to build muscle mass but also aide in repair and recovery. Sarcopenia (muscle loss) is one of the biggest drivers of age-related disease and was classified as a disease in 2019. Muscle is one of the most active metabolic tissues we have….and voluntary. If muscle declines, we are losing metabolic tissue. What does that mean? Our body’s ability to regulate glucose and breakdown and utilize fats for energy is disturbed. This can mean we see negative changes such as obesity, elevated blood sugar, elevated cholesterol, and the ability to repair, replace, and recover becomes less efficient.

What does this mean for you?

Making sure we are taking all the right steps in optimizing our health can be overwhelming at times. So how do we make small positive changes, one day at a time? For starters, since we know that breakfast is truly the most important meal of the day, prioritize this meal. Plan for breakfast. Shoot for at least 30 grams of protein in this first meal of the day. After breakfast, take a brisk walk around your neighborhood. We know that light to moderate exercise post-meal helps to stabilize the blood sugar as the muscles are utilizing glucose for fuel.

A few breakfast ideas:

Veggie omelet and sweet potatoes. Can add organic turkey or chicken sausage.
Wild-caught smoked salmon with almond flour wrap, capers, organic cream cheese, and arugula
Organic Greek yogurt with toppings such as: chia seeds, hemp seeds, walnuts, almonds, berries, cinnamon, grain-free granola, etc.
Protein smoothie: Mixture of berries, dark leafy greens, avocado (can get creative)
Breakfast burrito or bowl with organic eggs or tofu, beans, veggies
Overnight oats with nuts/seeds, and protein powder
Organic cottage cheese with pumpkin seeds, berries, and cinnamon
Greek yogurt pancakes

In summary: