By: Amanda Sheaffer MS RDN LDN NHWC (DNC Candidate)
Intro:
Protein is an important and essential part of a healthy diet for many reasons. Proteins are typically referred to as the building blocks of our muscles, but they do so much more. Proteins offer structural support for tissues, storage, and transport nutrients throughout your bloodstream. They produce hormones, act as antibodies, and regulate your metabolism as enzymes.
What is protein?
Proteins are large molecules that are made up of amino acids. A total of 20 different types of amino acids are found in the body. They are linked together in various long chains to make up different proteins we consume. Of these 20 amino acids, 11 amino acids we can synthesize ourselves, and the other 9 are considered essential, and we have to consume them for our body to function.
The nine essential amino acids include: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Who should be consuming (who more than others)?
Due to protein serving so many different functions in the body, everyone needs a different amount. Typically the elderly and athletes are the two population groups that need the most protein. You may need more protein for tissue repairs and fighting off infectious diseases as you age. As an athlete, you need more protein to rebuild muscle as it is broken down in the body in strenuous exercise.
The range of protein intake should be .8-1.3 X weight in kg= __-__grams of recommended protein consumed daily. If you are a professional athlete or consistently in training (daily more than 2 hours), you can increase the multiplier to 1.6x weight in kg= ___grams of recommended protein to consume per day.
When should you consume protein?
Consuming protein at each meal will help you stay full for longer and be satisfied. Protein should be consumed every 3-5 hours to maintain protein function within the body.
“Individuals performing whole-body resistance exercise may require larger protein doses to maximize the anabolic effects of protein, yet these effects are only marginally greater than what is observed at 20 g protein. Given that the muscle becomes refractory to the presence of amino acids, such that MPS returns to basal levels after ~3 h despite sustained hyperaminoacidemia, protein meals should be separated by ~3–5 h to maximize MPS over the waking period.”1
How you should be consuming protein?
Different foods contain different types and combinations of amino acids. The best choice is always whole foods first. If you cannot get enough protein from your diet, a supplement can beneficial.
Animal products: Animal meats and products have all of the essential amino acids and are considered “complete” proteins or high-quality proteins.
Complete plant-based proteins: Soy products, quinoa, amaranth
Incompletes plant proteins are proteins that have only a few of the essential amino acids. These include beans, lentils, nuts, and whole grains.
How much protein?
If you are vegan or vegetarian, it is important to be including soy, quinoa, or amaranth in your diet. Or combining different foods to ensure you get enough of the essential amino acids in your diet.
The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein daily.
The range of protein intake should be .8-1.3 X weight in kg= __-__grams of recommended protein consumed daily. If you are a professional athlete or consistently in training (daily more than 2 hours), you can increase the multiplier to 1.6x weight in kg= ___grams of recommended protein to consume per day.
*If you are overweight or obese, it is best to do this calculation using your ideal weight instead of your actual weight
Excessive protein intake would be more than 2 grams per kilogram of body weight each day.
It is important to note that excess protein intake is associated with heart disease, obesity, digestive issues, and certain types of cancer. Overeating protein does NOT mean more muscle. Any excess caloric intake (whether it comes from fat, protein, or carbohydrates) turns into fat.
Conclusion:
Protein has many roles in your body, and due to this, is not the best form of energy. Protein helps to maintain hair, nails, and skin integrity. It builds your muscles and tissues, breaks down foods, protects you from infections, and plays a key role in hormone regulation. It is best to eat protein that you like every 3-5 hours and stay within the range that is for your individual body and activity level. Be careful not to overdo protein as it can lead to health risks, like too much fat and carbohydrate intake.
References:
1. Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SM. Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients. 2018; 10(2):180. https://doi.org/10.3390/nu10020180
https://www.sciencedirect.com/topics/nursing-and-health-professions/protein
https://www.betterhealth.vic.gov.au/health/healthyliving/protein#what-is-protein
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
