Understanding the Power of Protein, A Dietitian’s Guide

In the realm of nutrition, few nutrients hold as much significance as protein. Often hailed as the building block of life, protein plays a crucial role in maintaining health. As a dietitian, I frequently encounter questions about protein: how much do I need, what are good sources, should I use protein powder? In this post, we’ll delve into the intricacies of protein, unraveling its mysteries, and offering practical insights into its importance and sources.

The Role of Protein:

Protein is a macronutrient (meaning we need a lot of it, the other two macronutrients are fat and carbohydrates) composed of amino acids, which are the building blocks of cells, tissues, and organs in our bodies. Protein is literally in every cell in our body.  Protein gets broken down into amino acids, and these amino acids serve numerous vital functions, including:

• Muscle Maintenance and Growth: Protein is essential for repairing and building muscle tissue, making it indispensable for anyone looking to maintain or build muscle mass, especially as they age.
• Enzyme Production: Enzymes are catalysts for biochemical reactions in the body, and many of them are made from proteins. Without adequate protein intake, these reactions may not proceed optimally.  For example: we need liver enzymes to break down toxins in the body, and we use pancreatic enzymes to help with digestion.
• Hormone Regulation: Certain proteins act as hormones, playing a key role in various physiological processes such as metabolism, growth, and stress response.  One example is insulin, essential for blood sugar regulation.
• Immune Function: Antibodies, which are critical components of the immune system, are made of proteins. A sufficient intake of protein helps support immune function and aids in the body’s defense against infections and diseases.
• Transportation and Storage: Proteins facilitate the transport of nutrients, oxygen, and other substances throughout the body. They also help store essential molecules for future use.

Bottom line, not only are proteins found in every single cell in our bodies, but they have some really important tasks to do.  They are a key piece to your health.

How Protein Can Help You:

Ensuring an adequate intake of protein is crucial for overall health and well-being. Here are some reasons why protein should definitely be on your radar:

• Satiety and Weight Management: Protein-rich foods tend to be more filling than those high in carbohydrates or fats. Including protein in meals and snacks can help curb hunger and prevent overeating, thereby supporting weight management efforts.  
  • Action Step:  Each time you eat, make sure you have a protein source (see below for various options)
• Muscle Health: As mentioned earlier, protein is vital for maintaining muscle mass and promoting muscle repair and growth, especially during periods of physical activity or resistance training.  
  • Action Step:  Plan on eating within 4 hours of working out, ideally within 2 hours to maximize protein utilization.  Work the muscle, then give them the protein needed to repair and grow.
• Healthy Aging: Aging is associated with a natural decline in muscle mass and strength, known as sarcopenia. Consuming adequate protein can help mitigate this decline and support healthy aging, and help with bone density.  This is especially important for women over 40 (thanks menopause!).
  • Action Step:  Make it a double whammy by getting protein AND calcium through dairy and dairy alternatives.  Yogurt, milk, cheese, and cottage cheese provide both for double the bone health.
• Blood Sugar Control: Protein can help stabilize blood sugar levels by slowing down the absorption of glucose from carbohydrates, making it beneficial for individuals with diabetes or those at risk of developing the condition.
  • Action Steps:  Instead of focusing on cutting carbs to help blood sugars, how about adding protein.  It’ll help fill you up and slow down your digestion, so you won’t feel deprived.  So be sure to have meatballs with your pasta and cheese on your crackers.

How Much Protein Do You Need?

The amount of protein an individual needs varies based on factors such as age, sex, body weight, activity level, and overall health status. As a general guideline, the Recommended Dietary Allowance (RDA) for protein is approximately 0.8 grams per kilogram of body weight per day for adults.  However, we’re seeing in the research that more might be better; the 0.8 grams is the baseline, more can help.  Going above 1.5 grams/kg is unnecessary unless you’re a professional bodybuilder.  So, let’s work it out.

To find your weight in kilograms (kg) take it and divide it by 2.2

150 pounds divided by 2.2= 68

As a dietitian, I use 1.0 grams per kg as my baseline.

Then I take 68kg and times it by 1.5 = 102 grams, that’s the max I would ever really need.

My range would be (rounded for ease) 70-100.  

Aiming for 25-30 grams of protein per meal would put me smack in range.  If I’m a little low on one meal, I’ll throw in a snack with protein.

Good Sources of Protein:

Meeting your protein needs doesn’t have to be complicated. There is a plethora of delicious and nutritious foods that are rich in protein, including:

• Animal-Based Meats: 
  • Lean meats (chicken, turkey, beef, pork): About 22 grams for 3 ounces (varies per source)
  • Fish (salmon, tuna, trout): About 20 grams for 3 ounces (varies per source)
  • Seafood (shrimp, scallops, crab): 7 grams per ounce
  • Eggs: 6 grams 
• Plant-Based Sources: 
  • Beans (black, chickpea, kidney): 7 grams for ½ a cup
  • Lentils: 9 grams for ¼ cup dry
  • Tofu: 7 grams for 3 ounces
  • Tempeh: 17 grams for ½ a cup
  • Seitan: 32 grams for ½ a cup
  • Edamame: 18 grams for 1 cup shelled
  • Nuts (peanuts, cashews, almonds, walnuts):  About 4 grams per ounce (varies per source)
  • Seeds (pumpkin, flax, sunflower):  About 5 per ounces (varies per source)
• Dairy and Dairy Alternatives: 
  • Greek yogurt: 15 grams or more for 6 ounces
  • Yogurt: About 6 grams for 6 ounces
  • Cottage cheese: 13 grams for ½ a cup
  • Cheese:  7 grams for 1 ounce
  • Milk: 8 grams for 1 cup
  • Milk Alternatives: Ranges from 0-8 grams (Almond is low, soy is high, check the label)

Incorporating a variety of protein sources into your diet ensures that you not only meet your protein needs but also benefit from a diverse array of nutrients essential for optimal health.

Most individuals are pretty good at having a protein source at meals, like eggs or dairy at breakfast; lunchmeat, beans, or tuna salad at lunch; and fish, chicken, or steak at dinner.  Make sure you’re meeting your estimated protein needs each meal.  It doesn’t have to be perfect, but if you want to get 20 grams of protein at breakfast, and you have 1 egg and a piece of fruit, you need more.  Snacks are a great way to sneak in some extra protein by pairing cheese, nuts, or yogurt with your fruit or crackers.  Another option is protein fortified foods (things like cereal, bread, or bars that come with extra protein) or protein powder.  Do you need these things?  Nope!  However they can be really quick and convenient; it all depends on the person.  For example, I have some high protein granola bars in the pantry, I grab them when I don’t have time to whip up a snack.  Need some ideas for snacks with protein?  We got you.  Pick one from each column and mix and match to your taste, time, and needs!

So, you can make your own by picking one from each column.  I like cottage cheese on a rice cake.  You can pick a sweet rice cake and top the cottage cheese with some fruit or honey, or go savory with a cheese or whole grain rice cake and top the cottage cheese with veggie or everything bagel spice.  Cheese and crackers are clutch.  Toss some nuts in your popcorn or have carrots and hummus.  Short on time? Buy them prepackaged.  Things like yogurt and beans are a good carb/protein combo already.  So have some Greek yogurt in the fridge, and I stock your pantry with some roasted beans like these chickpeas or these broad beans.Not necessarily these brands, just showing you some examples.  Sargentos offers cheese/fruit/nut combo packs already done for you (Aldi and Target have store brands too).  Trail mix is a great pairing of nuts and dried fruit.  And good ol’ fashion protein bars work well in a pinch, but be careful, they can be a whole meal if you don’t check the label.  Look for ones with 200 calories or less with 10 grams of protein or more.

What Does It All Mean?

Protein is undeniably a powerhouse nutrient, playing a vital role in numerous physiological processes that are essential for health and longevity.  By understanding its importance, identifying your individual protein needs, and incorporating a variety of protein-rich foods into your meals and snacks, you can harness the power of protein to fuel your body and thrive.  But there’s no need to protein load or focus only on protein.  Get some every time you eat, whether it’s a snack or meal, and you’ll be on the right track.  If you need more information about protein, or want more personalized recommendations, reach out!  We’re here to help.

Stay Happy, Stay Healthy

This blog was written by Chris Henigan MS, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.  

References

1. Mahan, L. Kathleen and Janice L. Raymond. Krause’s Food and The Nutrition Care Process. 14th Ed., Elsevier, 2017.