The importance of protein
Most of my day is spent talking with people about Protein. From working with people post surgery to vegetarian diets to eating disorders to older adults, invariably we talk about protein. The media tends to hype protein over other nutrients, so if you’ve had questions about protein lets run through some quick info.
Protein is a key macronutrient that exists in many foods - both plant and animal based. It is used by our body for growth, repair, and maintenance. Everything from our muscles, bones, skin, and organs to our immune system and blood need protein.
When we eat protein, we eat it in larger molecules which has to be digested to its smallest building blocks called amino acids. These amino acids are absorbed and flow through our blood to the liver. From there, the body decides how it will be used.
Its difficult to give protein recommendations because it will change based on your body size, physical activity level, health condition, and food sources. In general, most adults need about 60g-90g of protein per day.
We calculate your needs based on a simple formula 0.8-1g per kg body weight (if your BMI is less than 25). If you have higher protein needs such as with vegetarian based diets, then we do 1.2g per kg body weight. If you’re living in a larger body, then we adjust your protein needs, which usually means it falls between 60-90g per day. Working with a Dietitian or your medical provider is the best way to determine your individual needs.
So what does 60g of protein look like? To give you perspective, a 4 oz chicken/fish/meat fillet has 28g of protein, 2 eggs has 14g of protein, 1 oz cheese has 5 g of protein, milk and yogurt (can find high protein versions) about 7g, and 1/2 cup of beans has 8g.
A lot of common questions around protein are related to media and popular diet trends promoting high protein diets. This can make it seem like protein foods are ‘better’ than other foods, like carbohydrate based foods. The answer is no, each macronutrient has an essential role in the body. In fact, providing your body with carbohydrates can conserve your protein from being converted to energy. When we over consume protein and not enough carbohydrates, then the body converts the protein into a carbohydrate for fuel. Also, when we eat carbohydrates, they will stimulate insulin which allows other nutrients like amino acids into the cell. So its important to get adequate amounts of both to support good health.
The beauty of protein is that when its at a meal it also contributes to our fullness and satisfaction. Most people feel fuller after eating a meal with protein and that feeling lasts longer. They also report more satisfaction after their meals. Protein slows down digestion and therefore leaves food in your tummy for longer, contributing to that lasting full feeling.
So what happens if you don’t eat meat? Then you have to eat more plant protein to meet your requirements. You can also supplement protein. There are lots of whey or milk based protein powders that you can add to drinks, smoothies, or sauces. You can also add plant based protein powders like those from soy or pea protein. These can help boost your protein needs when your requirements are higher.
Remember the supplement and fitness industry are largely unregulated, so people can often fall victim to marketing schemes and purchase products they don’t really need or are potentially harmful. For those curious about supplements, you can check out the Office of Dietary Supplements.
