Prioritising Dietary Protein

Protein is trending right now in the health and wellness industry. Maybe you’ve been considering boosting your protein intake to build muscle, lose weight, or just improve your overall health. First, we should grasp why prioritising protein is important and how to know what amount is right to consume.

WHY IS PROTEIN IMPORTANT

Protein, along with fat and carbohydrates, makes up a group of essential nutrients called macronutrients. All three are essential for a well-rounded, healthy diet.1 Protein is made up of amino acids and is necessary for chemical processes that we need to stay alive and healthy. Let’s explore all the wonderful things about protein:

1. Helps every cell in our bodies function: Your muscles and blood are made up of about 30 percent protein, while your liver contains approximately 20–30 percent. Other organs and tissues like bones and hair also require protein to function.
2. Enzymes: Enzymes are little molecules made up entirely of protein and are used to help with the chemical processes required for daily functioning and growth (there are thousands of different enzymes in our bodies). Without them, life is not possible.
3. Provides energy: Since proteins are vital for chemical processes in the body, having protein intake that is less than the body’s protein needs can reduce your energy levels and contribute to feelings of fatigue and tiredness. Prioritising protein intake can reduce this fatigue and also decrease inflammation.
4. Helps build muscles: A lack of protein can cause the body to take amino acids from other tissues like our muscles. This can contribute to a loss of muscle mass and muscle strength.
5. Benefits metabolism & supports weight management/loss: Protein is important for energy and helps keep us feeling full longer than carbohydrates or fats.

Amino Acids in Action

Our bodies need amino acids to stay healthy. There are 20 different kinds, nine of which are particularly important because our bodies can’t make them on their own—we have to get them from the foods we eat. These nine are called essential amino acids, and they are histidine, leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Foods that have all nine of these essential amino acids are called complete proteins. To make sure you’re getting enough of these important amino acids, it’s a good idea to eat a variety of protein-rich foods throughout the day.

If you mainly eat plant-based foods, it’s still possible to get all the essential amino acids, but you need to be a bit more intentional. Eating a mix of different plant-based proteins can help, but even eating animal products doesn’t guarantee you’re getting all of the essential amino acids in meaningful amounts.

Animal-based complete protein sources include: 

• Fish
• Poultry
• Eggs
• Dairy 
• Pork 
• Beef

Plant-based complete protein sources include:

• Tofu
• Edamame
• Tempeh
• Quinoa
• Miso
• Hemp seeds
• Buckwheat 
• Chia seeds

HOW MUCH PROTEIN DO YOU NEED?

The standard North American diet is very high in simple carbohydrates and low in protein, which means most people are not eating enough protein. In the United States, it is particularly low: 46 percent of individuals over the age of 70 do not meet the daily protein recommendation. 

Not sure how much protein is right for you? Don’t worry—there’s an easy calculation for that: Your weight in kg x 0.8 = your recommended protein intake. For example, someone who weighs 150 lbs (or roughly 68 kg) should consume approximately 55 g of protein per day. 

Special Considerations

Although the above is a good way to calculate protein needs for the average person, your unique protein needs may vary. Here are some examples to consider:

• During pregnancy, healthcare professionals recommend increasing your protein intake to 75–100 g per day.
• If you are more active, you might need more protein to keep up with the demand on your muscles. 
• In older adults, the threshold for protein intake should be higher at 1–1.2 g per kg of body weight per day to ensure maintenance of muscle mass.
• If you have a chronic condition that could be affected by protein intake, like a kidney or liver condition, you should speak with your healthcare provider about your specific needs.

Ideally, try to consume unprocessed protein sources (i.e., stick to whole foods), low in carbohydrates, and low in saturated fat. If you are increasing your protein intake, just make sure you're having balanced amounts of complex carbohydrates (i.e., fruits and veggies) and healthy fats, too. Protein is amazing and necessary, but it is possible to have too much. If you’re not sure how much protein you’re getting, you can track your intake in a nutrition app.

Knowing what foods are high in protein can be challenging. Here’s a quick list to refer to:

• Chicken breast (3 oz) = 26 g
• Turkey (3 oz) = 25 g
• Lean ground beef (3 oz) = 21 g
• Ground turkey (3 oz) = 23 g
• Salmon (3 oz) = 22 g
• Ground pork (3 oz) = 22 g
• Atlantic cod (3 oz) = 19 g 
• Canned tuna (3 oz) = 17 g
• Pumpkin seeds (¼ c) = 17 g
• Hemp seeds (¼ c) = 13 g
• Greek yogurt (¾ c) = 14 g
• Firm tofu (¾ c) = 12 g
• Beans, peas, lentils (¾ c) = 12 g
• Chicken eggs (2 large) = 12 g
• Cheese (50 g) = 12 g 
• Cow’s milk (1 c) = 9 g
• Peanuts (¼ c) = 9 g

Prioritising protein in your diet offers numerous benefits, from supporting muscle growth and repair to aiding weight management and boosting energy. It’s important to remember that a balanced diet is key to providing your body with all the essential macronutrients (protein, fats, and carbohydrates) and micronutrients (vitamins and minerals) it requires for optimal health and energy levels. By incorporating a variety of nutritious foods into your meals, you can ensure you're meeting your body's diverse nutritional needs and promoting overall well-being.