The Scoop on Protein

Protein has been the "buzz" word and the focus of many dieters and body builders for years. But why should we increase our intake and how much do we really need?

Protein is a macronutrient and our bodies need a good amount of it! We do not store protein in our bodies, so there is no reserve for it to draw upon when needed.

There are several benefits to increasing protein in your diet. Protein can help you to feel fuller longer. This leads to less snacking throughout the day. Protein also has a higher thermic effect, meaning that it requires more energy (calories) to break it down and digest. The key is to choose high quality proteins. These foods include egg whites, lean chicken and turkey, lean beef, salmon, and tuna. For the vegetarians, good sources of protein include quinoa, hempseed, soy, beans, and nuts. But how much protein do we really need?

The Recommended Daily Allowance (RDA) for protein is .08 grams per kilogram of body weight for healthy individuals 19yrs and older. This is the minimum you need to keep from getting sick. This is the amount for a sedentary person. If your goal is to maintain muscle and lose weight or to decrease fat when building muscle, the goal would be to add more protein. Now, each person's body is different in how it processes and utilizes macros, so it is best to experiment in increases in increments. If you are an endurance athlete, recommended protein intake would be 1.0-1.6 g/kg/day. If you strength training or power training, recommended protein intake would be 1.6-2.0/g/kg/day. Again, it is best to increase your protein in modest increments to see how your body reacts. And it is always best to get your protein from whole food sources as much as possible.

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

References:
Joint Position Statement: nutrition and athletic performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Med Sci Sports Exerc 2000, 32(12):2130-2145
Lemon PW: Protein and amino acid needs of the strength athlete. Int J Sport Nutr 1991, 1(2):127-145.