Protein: Are You Getting Enough? Part 2

Protein:  Are You Getting Enough? (Part 2)

The shortfall of too little protein in the diet could mean trouble. It could keep a person from achieving their desired health and fitness goals, i.e. increased muscle mass, reduced body fat, enhanced metabolic efficiency, increased quality of life and longevity.  In short, protein is important for nearly all physiological functions.

For instance, recent studies suggest that protein makes a meal more satiating, which in turn could help people maintain a healthy weight. Indeed, a 2005 study published in the American Journal of Clinical Nutrition found that increasing protein from 15% to 30% of total calories -- and reducing fat from 35% to 20% of calories -- resulted in sustained weight loss.

Choosing the Healthiest Source of Protein
A wide variety of foods contain protein, from meat and fish, to beans, whole grains, nuts, eggs, and vegetables. How healthy a protein-rich food is typically depends on what else it contains. For example:

• Meat is one of the leading sources of protein in the American diet. But, is it good meat?  Some meat is loaded with saturated fat, antibiotics, hormones and other preservatives, which is unhealthy. The healthiest choice is organic lean meats low in saturated fat.(try organic chicken, turkey, extra-lean grass fed beef or my personal favorite - bison)
• Fish is an excellent source of protein, since the oils contained in fish help protect against heart disease.(only buy fresh water fish – not farm raised – too many contaminants)
• Eggs are also abundant in protein, although they also contain dietary cholesterol, which can raise the risk of heart disease in people with elevated blood cholesterol levels.(try eating only the egg whites, and always buy organic, free range eggs)
• Plants such as beans and nuts are a particularly wise choice of protein, since so many Americans fall short on fiber.(organic, non GMO is the only option)

Many of us would do well to tip the balance of our diets away from high-fat meat and toward lean meats and plant-based protein such as beans. But in the end, most nutritionists agree, the healthiest approach is to choose from a variety of protein sources. If you’re watching your weight, try including a source of protein with every meal, which can help you feel full longer.

How much is enough?  Here is an easy formula:  .5 – 1.0 grams per pound of body weight is the most efficient range for most active, healthy adults. This range will help build muscle but not lead you into an excessively high protein diet. Feel free to adjust within that range if you feel you need more or less protein (i.e. age, gender, activity level, other eating habits, etc).

Suggested Strategy:  As we discussed, the metabolism – like a machine, needs to be fueled at least 5-6 times per day.  So, identify your ideal protein requirements for any given day.  Divide that number by the number of meals you desire to have.  If you need a quick protein boost to meet your goals, try a “healthy” (no sucralose or aspartame allowed) protein shake. 

Remember, proteins are the building blocks of life - without consuming adequate amounts you literally can not create the body or the life you want and deserve.  In short, know your needs, make sure your actions are congruent with your desires, set a goal, map a course and do what you can to reach it daily!

Speak Up and Educate Others,