When I say “protein” or “you need to get (x) number of grams of protein in your diet each week” what’s that first thought that comes to your head? Do you get a picture in your head of body builders weighing out chicken breasts on small scales for their meal prep? Or possibly you get a picture of a pre-made shake that looks something like a Pedialyte bottle. (Maybe I’m just projecting because this was initially the first thoughts that came to my head.)
For many protein is either something boring or just something for body builders. It’s something you count to hit your “macros”, whatever that is, and it’s often boiled or comes in some greyish tinge. If this is you, please hit the reset button, as this week we are going to look into the dire importance of getting enough protein in your diet.
First let’s start with what protein even is. Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids. You need protein in your diet to help your body repair cells and make new ones according to Medline Plus. Amino acids are simply the building blocks of protein, and there are 20 of them. We make 13 of them internally (these are called non-essential amino acids); the other 9 essential acids, however, our body does not produce, and we have to consume them to get the required amount. “Protein is the building blocks of muscle mass” Jessica Szalay of LiveScience states. In the same article she quotes Registered Dietitian Nutritionist Jessica Crandall, saying “Protein helps fuel muscle mass and helps the immune system stay strong … and helps you stay full.”
Now the next important question: where do you find protein? Eggs, lean red meat, Greek yogurt, oats, almonds, legumes/lentils, fish, whey protein supplements, fish and shellfish, brussels sprouts, poultry, and nut butters are all fantastic sources of protein. If you would like a more in-depth description of what the essential amino acids are and where to find them, check out this following link: FoodUnfolded
PubMed (which if you have not figured out by now, I am obsessed with. Practically anything you can imagine and want to know about, they have done research on and have released the unbiased results) released a study comparing eating a high-protein verse a high-fat snack in an afternoon to see which snack would keep you the most satiated for longer. In conclusion they found “when compared to high-fat snacks, eating less energy dense, high-protein snacks like yogurt improves appetite control, satiety, and reduces subsequent food”
So, how much protein do you need? This can be a complicated question as it boils down to what you weigh and also your individual goals. If you are building lots of muscle, you will need a higher protein intake as muscles are constantly burning calories, even if you are sedentary. But if you are looking to maintain your currently body weight and just want to get enough protein, you will need a different amount that someone who is highly active.
The National Academy of Medicine recommends you get 7 grams of protein for every 20 pounds. For example, I weigh 160 lbs so there for I would need 56 grams of protein each day. You will have to customize this for your body and will have to do a little outside homework to figure out what you need to eat each day to consume the proper amount. Now, unless you just want to take this to a very precise level and weigh each individual item you are eating (to which I say more power to you, but that's a lot of work) I would recommend more than anything to just start being conscientious of what you are consuming. If you need 56 grams of protein maybe you have a hard-boiled egg and Greek yogurt for breakfast or a salmon salad at lunch. Maybe you like to snack in the afternoon and find apples with nut butter work great then you eat either red meat or chicken for dinner. And that may be too much to start with! More than anything you’ll have to play with it. Figure out your recommended intake is, and the average serving size and see what makes your body the happiest. If you are vegan or vegetarian there are also plenty of ways to eat your recommended, check out this site!
One thing I would like to mention, as I have heard many people voice concerns on protein being bad for you: yes, it can be. But as we have discussed, everything in moderation. Eating excessive amounts of protein over a long period of time can lead to kidney problems, dehydration, constipation, or even weight gain. However, eating a healthy amount that is recommended for your body will not cause these problems as, and I cannot stress this enough your body needs protein to function. Eating too much of anything will lead to adverse effects. Too much kale will also cause dehydration and you run a risk of hypoglycemia...
At the end of the day, you need protein. So, find what works best for you. The best part about getting enough protein, is as it does help build muscle and to regulate your metabolism, it can help aid in weight loss. **Side note: despite the common misconception, your body will lose weight faster by building muscle than trying to burn fat as those muscles are constantly burning calories as I previously mentioned. And because protein helps you to feel fuller for longer, you may find yourself less inclined for a late afternoon or evening snack.
Easiest way to understand protein - Watch Video
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