Protein has become a buzzword in nutrition discussions. Are you getting enough protein? Where are your protein sources? Are you consuming too much? It can be overwhelming. This blog will clarify what protein is, why it’s essential in our diets, and the different types available. Understanding these aspects will help you make informed decisions about the protein you include in your meals and how much you need daily. Let’s dive in.
What is Protein?
At its core, protein is a molecule made up of amino acids, which are essential for building and repairing body structures like skin and hair, as well as producing important components like enzymes and antibodies. Protein is one of the three macronutrients—alongside carbohydrates and fats—that our bodies require in larger quantities for energy and structural support. In contrast, micronutrients, or vitamins and minerals, are essential for maintaining health but are needed in smaller amounts.
Why Do We Need Protein?
Protein serves multiple vital functions in the body. It builds and repairs cells and tissues, supports the immune system, aids in hormone production, provides energy, and helps in the transportation and storage of nutrients. A deficiency in protein can lead to various issues such as muscle loss, brittle hair and nails, fatigue, a weakened immune system, anemia, an increased risk of bone fractures, slow recovery, and cognitive fog.
Unlike carbohydrates and fats, our bodies do not have specialized cells to store protein. Therefore, it’s crucial to include adequate protein in your daily diet to ensure your body functions optimally. Additionally, protein is the main building block for muscles. If you’re not actively building muscle, you may be losing it, which can affect your metabolism and weight management. Incorporating both lifting exercises and protein intake is essential for overall health.
Types of Protein
Now that we’ve established what protein is and why it’s important, let’s explore the different types of protein.
Complete Proteins
Complete proteins contain all nine essential amino acids we need to function. Examples include beef, poultry, fish, eggs, dairy, soy, quinoa, and buckwheat. However, you don’t need to eat meat or eggs to get sufficient protein; other foods can also be valuable sources, even if they don’t provide all nine essential amino acids.
Other Protein Sources
- Nuts and seeds: such as almonds, walnuts, and pumpkin seeds
- Legumes and beans: including beans, lentils, and chickpeas
As you can see, there are various options to include protein in your diet based on your preferences. Here I just covered complete proteins versus other protein sources. But things to consider when you are choosing protein is what other nutrients in that source. Proteins from animal sources and dairy/eggs will have higher amounts of saturated fat. On the flipside, protein from plants will need to be consumed with other foods in order to make it a complete protein with all nine essential amino acids. Examples of this are eating beans and rice, lentil soup with whole wheat bread, or pasta and peas. I have found working with clients that as we begin to make dietary changes, this can be an opportunity for new wellness habits and behaviors geared towards increasing beans and legumes into their diet.
How Much Protein Do I Need?
The necessary protein intake has been a topic of ongoing debate. The recommendations provided here are based on my Precision Nutrition certification and my undergraduate degree in Exercise Science, as well as my experience as a nutrition coach.
A common approach is to aim for 0.8 to 1.0 grams of protein per pound of body weight (based on your goal weight). For example, if you weigh 155 lbs and your target weight is 140 lbs, you would aim for about 112 grams of protein daily (0.8 x 140 = 112).
Tracking your protein intake can be done via apps like MyFitnessPal or FatSecret, or by keeping a list of foods you usually consume. Don’t worry about precision; just aim for portions that roughly equal the size of your hand for meat or fish (5-6 ounces), about a cup of cooked beans or legumes, and a small handful of nuts and seeds (around an ounce). Many food items will also list their protein content on the packaging.
Tracking is often a process of trial and error. Most people discover they aren’t consuming enough protein, so the first step is to increase your intake, which may require adjusting other aspects of your diet.
Factors to Consider
As you begin to add more protein to your meals, keep these factors in mind:
- Activity Level: If you engage in regular exercise, you may need closer to 1 gram of protein per pound of body weight.
- Daily Energy: Insufficient protein can lead to mid-afternoon energy slumps.
- Sleep Quality: Monitor how your sleep changes as you increase your protein intake.
- Protein at Each Meal: Aim to include protein in every meal for better energy stability throughout the day.
Conclusion
Protein is a vital macronutrient that supports numerous bodily functions, making it essential for maintaining health and wellness. By understanding the types of protein available and how much you need, you can make informed choices to meet your dietary goals. Whether through animal-based sources or plant-based alternatives, incorporating adequate protein into your diet will not only help you maintain muscle mass but also boost your overall energy and well-being. Assess your protein intake and make adjustments as necessary to support your health journey. If you are interested in learning more about working with a holistic health coach, set up a free call with me here.
