Every cell in your body contains protein, and it fulfills many different roles in the body. Since the body does not store protein, it depends on your diet to provide adequate amounts. Many women (and men) I know are not getting nearly enough protein, even if they think they are.

You don't have to adopt a keto or carnivore diet to get the protein you need, but making some changes can make a big difference. When you start looking at your current intake, you may be surprised by how little you are actually getting. Once you know your typical intake, you can set goals to increase it as necessary

As you make these changes, it is important to recognize that not all proteins are the same. We need to be informed consumers to provide our bodies with the nutrients they need; choosing the right kinds of quality protein is a big part of that.

Let’s look at the healthiest ways for you to get this protein.

 

Why Protein Is Important

Protein contains amino acids that are used to repair all the tissues in your body. This includes the tissues in your digestive, respiratory, circulatory, and endocrine systems. It has a much stronger and more varied role than many people realize.

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

Some people worry that eating protein will lead to weight gain. However, protein is 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 actually great for those wanting to lose weight.

 

How Much Protein 

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

Here is an example of using this method to figure out 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 Might This Look Like?

So how would you go about getting 130g of protein in a day? One of my favorite strategies is to break it up into pieces. Think of it in terms of what you need for each meal and snack.

130 grams = 3 meals with 30 grams each + 2 snacks with 20 grams each.

Here is a list of things that have around 30 grams of protein...

• 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 (1 cup)

  

Best Source of Protein

Meat can be a wonderful source of protein, but it is important to make sure you are getting quality meat! How the animal was raised and what the animal did while it was alive is 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 as well. A study done by Mother Earth News compared eggs from free-range chickens with those produced commercially. It found that the free-range eggs had significantly more vitamin A, omega-3, vitamin E, and beta-carotene. In addition, grass-fed beef has 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 they use 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

It is possible to get the nutrients you need without eating meat, but it takes intention to make sure you are getting everything you need. Plants contain many nutrients, but they are not considered a complete protein since they lack one or more of the essential amino acids. For those of you who are trying to eat a vegetarian or vegan diet, check out our blog post here. 

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 are not the same. I love the following graphic from Diana Rodgers, RD, at Sustainable Dish. 

 

 

 

 

Why Might You Need More Protein?

A couple of things might make you want to go toward the higher end of the protein recommendation.

• Higher muscle mass - if you have a lot of muscle mass, consuming more protein might be necessary to make sure your body can repair and maintain your muscles.
• Older individuals - we often need more protein as we age to prevent muscle loss. Sarcopenia is muscle loss, and it is incredibly common as we age. Consuming more protein and continuing to move (especially resistance training) can be great ways to prevent muscle loss as you age. 

  

If you have questions about how much protein you need, bring it up at your next appointment. Let’s get you nourishing your body and feeling your best!

Dr. Jamie

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