Protein is known for its role in muscle repair, but it plays many other roles throughout your body. Getting enough protein is crucial for everyone, even if you are not an elite athlete or a bodybuilder. You literally cannot survive without protein; it is in every cell in your body.

Since the body does not store protein, your diet must provide adequate amounts. Many people require significantly more protein than they are consuming. Perhaps they have been told that it will cause them to gain weight or that they should limit their meat intake. However, I believe getting enough protein can actually help you move towards or maintain a healthy weight.

How much protein do you need? What kind should you have? The answer is nuanced, but I'll give you some good guidelines below to get you started. From there, you can listen to how your body feels and make adjustments. Pay attention to your energy level, mental clarity, sleep quality, mood, etc.

Let’s look at what your body needs and explore the healthiest ways to get it.

 

Why is Protein 

Amino acids found in protein are used to repair the tissues in your body. All systems in your body need this to function properly. Your digestive, respiratory, circulatory, and endocrine systems will not thrive unless the tissue is repaired.

In a very real way, protein is one of the building blocks of a healthy and strong body. According to livestrong.com, protein helps “produce new cells, regulate hormones and enzymes, heal wounds, and promote immune function.”

It is also considered the most important macronutrient in building muscle, which can elevate your metabolic rate. And since protein also helps you feel full longer, it is great for those wanting to be at a healthy weight.

 

How Much Protein 

Your protein needs are individual; there is no one-size-fits-all measurement. Typically, you need .8g-1g per one pound of body weight, but it will depend on your activity level and body mass index (BMI).

Here is an example of using this method to determine the protein needs of someone weighing 160lbs.

.8g x 160lbs. = 128g of protein to 1g x 160 lbs. = 160g of protein

So, a 160 lb. person would need approximately 128-160 grams. That is a lot of protein! 

 

What does this mean in terms of food?

Most people don't know what 130g of protein looks like, let alone how to get it daily. It can seem overwhelming to get that much protein, so I recommend focusing on what you need for each meal. For example, 130 grams of protein could be consumed by having: 30 grams (at breakfast, lunch, and dinner) and two snacks with 20 grams each.

What do 30 grams of protein look like?

• Chicken (3.5-4 oz)
• Ground Beef (4 oz)
• Shrimp (5 oz)
• Salmon (5.5 oz)
• Eggs (4-5 eggs, depending on their size)
• Pork Tenderloin (4 oz)
• Milk (3.5 cups)
• Yogurt (3-4 cups, depending on the type)
• Cheese (3-5 oz, depending on the type)
• Black beans (1.5-2 cups)
• Soybeans (just over 1 cup)

  

The Best Source of Protein

Quality meat is a wonderful source of protein. We need to consider how the animal was raised when assessing the quality of animal-based proteins. How it moved and what it ate are extremely important. It is not just in the animals' best interest to be grass-fed or free-range; it has a direct impact on your health.

A study by Mother Earth News compared eggs from free-range chickens with those kept in cages. It found that free-range eggs contained significantly more vitamin A, omega-3, vitamin E, and beta-carotene. Grass-fed beef has also been found to contain higher levels of vitamins, antioxidants, and anti-inflammatory omega-3 fatty acids when compared to conventional beef. 

Companies spend a lot of money each year marketing their products. The terms used can be confusing for consumers. The following chart can help you decipher these terms, so you understand the quality of the meat you are buying.

 

Plant-Based Protein

While plants contain many necessary nutrients, they are not considered a complete protein because they lack one or more of the essential amino acids. It is possible to get the nutrients you need without eating meat, but you must be intentional about it. 

Many people think beans are a great alternative to meat, but when you compare the amino acids found in 4 oz. of beans vs. 4 oz. of meat, they just don't stack up. Check out the following graphic from Diana Rodgers, RD, at Sustainable Dish. 

Here are some protein sources for those eating a vegetarian or vegan diet...  

• Nuts & seeds 
• Beans & lentils (if your body tolerates them well).
• Quinoa, rice, and other grains
• Whole, organic, non-GMO soy products such as tofu. (Please do NOT rely on products containing soy protein isolates or concentrates, which are often found in soy burgers, meatless chicken, as well as protein bars.)
• Some plant-based protein shakes could be useful if you are struggling to get enough protein in your diet, but check the ingredient list carefully! 

This Vegetarian and Vegan Guide, created by Mark Hyman, M.D., is a great resource for vegans and vegetarians trying to eat healthy

 

What might increase your need for protein?

You may want to go toward the higher end of the protein recommendation if you have a higher muscle mass or are a bit older.

• Higher muscle mass - If you have a lot of muscle mass, consuming more protein might be necessary to make sure you are able to repair and maintain your muscles.
• Older individuals - As you get older, you often need more protein to prevent muscle loss. Sarcopenia is muscle loss, and it is incredibly common as we age. Consuming more protein and continuing to move (especially with resistance training) can be great ways to protect from muscle loss or sarcopenia as you age. 

  

Let's talk about how you can get the protein you need. We can make a realistic plan, so you can nourish your body and feel your best!

Dr. Jamie, D.C. 

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