Protein plays a bigger role in promoting health than we realized in previous generations. The benefits of adequate protein consumption are similar between men and women. However, men statistically do a better job at meeting their protein needs than women, and that is across all age groups.
Protein is beneficial for weight management. We need about 20 grams of protein or more per meal to help us feel full and stay full. Protein stays with us a little longer because it takes longer to digest, especially when we combine that protein food with fiber-containing carbohydrates and healthy fats. Staying satisfied for longer helps to curb cravings and reduce overeating.
Eating enough protein is essential for preserving muscle mass while we age and also during times of physical stress. Weight loss programs, exercise, pregnancy/post-partum, surgery, and illnesses all put physical stresses on the body. As muscle is broken down during these times, adequate protein is needed to repair what is damaged and then build new tissue. Without adequate protein, muscle loss occurs. Loss of muscle mass down-regulates our metabolism, meaning that we need to eat less and less to maintain our weight. Without adequate protein, our strength is reduced, and we lose our muscle tone. We recover from surgery and illness much slower without adequate protein, and we catch illnesses easier too. Additionally, the amino acid building blocks of protein are needed to make neurotransmitters in the brain. Without adequate protein, our ability to cope diminishes and so does our mood.
Determining how much protein you need each day is different for everyone. Studies indicate that the minimum recommended dietary allowance of 0.8 grams of protein per kilogram of body weight is too low for many individuals. Protein needs for the average adult are 1-1.2 grams per kg of body weight. For those individuals who are under physical stress, protein needs are higher at 1.2-2.0 grams per kg of body weight. For individuals carrying excess body fat, an adjusted body weight is typically used for calculations. For people with high energy needs due to exercise or illness, a percentage of calories from protein at 15-20% is more accurate. Work with your Registered Dietitian Nutritionist to help calculate those special scenarios.
To calculate your daily protein requirement, Lakes Regional Healthcare Registered Dietitian Nutritionist Beth Samuelson says to:
- Convert your weight from pounds to kilograms by dividing your weight in pounds by 2.2.
- Multiply your weight in kilograms by the recommended protein intake range (1.0-2.0).
For example, if you weigh 150 pounds:
- 150 pounds divided by 2.2 equals 68 kilograms.
- 68 kilograms times 1 equals 68 grams of protein per day (minimum for an adult).
- 68 kilograms times 2 equals 136 grams of protein per day (maximum for those under physical stress).
“Your body absorbs protein better when you consume at little bit of protein over a day’s time and not all at once. The maximum absorption of protein is about 30 grams every 3 hours, but this does vary among individuals. Too much protein at one time can make your sick, so sticking to the 30-gram rule is a good idea” said Samuelson. “Remember that protein comes from both animal and plant sources, and you don’t need protein powders or bars to meet your protein needs.”
Here are some meal and snack ideas to get you started:
- Greek yogurt parfait with walnuts
- Veggie omelet with cheese
- Grilled chicken breast with quinoa and vegetables
- Salmon fillet with lentil salad
- Tofu stir-fry with mixed veggies and brown rice
- Tuna salad on whole wheat crackers
- Bean and cheese burrito
- Cottage cheese with sunflower seeds
- Hard-boiled eggs
- Trail mix
- Apple with peanut butter
- String cheese
- Whole grain cereal with milk
Increasing your protein intake can go a long way to improve your overall health and fitness goals. Small changes can lead to significant results. Enjoy these meal ideas, and if you want to develop a personalized plan, contact our Registered Dietitian Nutritionist by calling 712-336-8785 or talk to your local healthcare provider.
