PROTEIN is the Protagonist

Protein. Protein. Protein. The emphasis on this macro-nutrient has increased over the years with a heavy hand. Every food, supplement and drink seems to have added protein to it, and the top question on everyones mind is “How much protein is in that?”.

However, the majority of us don’t even come close to consuming the amount we need on a daily basis. So how can that be? Why are we such a protein heavy society but lack this essential building block at the same time?

Firstly let’s discuss what IS protein. Proteins are complex molecules that play a critical role in our body. They’re found in our muscle, skin, bone and hair as well as essentially every tissue we have. They are required for the function, structure and more importantly the regulation of our body. Think of protein as the hero of our story, without it we would really suffer.

By nature, protein is made of amino acids. Within our body, 20 of these acids are the foundation. There are 9 amino acids that are not made by our bodies, therefore we must source them from foods. These are what we call essential amino acids. This is why sourcing our protein is highly important. Where we get our protein FROM should be equally thought of as how much.

So let’s dive in deeper. How MUCH protein should we really be looking to consume? There are many schools of thought on this one, however the majority end up in the range of .75g - 1g of protein to every pound of body weight. Therefore, a 150lb person should be aiming to consume roughly 112g-150g of protein daily. As people who strength train, it is important to be more on the higher end of this range, and sometimes even higher depending on goals, current physique etc. A good rule of thumb is aiming for roughly body weight in protein daily. This will ensure proper muscle build and retention. As we age, we unfortunately start to lose muscle at a higher rate so it is ESSENTIAL that we build as much as we can now to set the foundation up for success for the future!

“Protein Package” is what I like to refer to as where/how we are sourcing our protein. It is, as mentioned before, just as important as ensuring we get enough daily. A good guideline is to choose whole foods prior to synthesized protein. For example, choosing meats, seafood, eggs or plant based proteins prior to reaching for a shake should be the rule of thumb. Aiming for 30-50g of protein in every meal and 15-25g in every snack is a great way to hit your daily goals and an easy way to measure out foods. Whole foods such as beef, turkey, eggs, tofu etc contain the essential amino acids necessary for growth, not all protein powders, protein added snacks or meat substitute items are able to stack up.

Here are some examples of how different proteins stack up:

4oz of Beef = 22g Protein, 11g Fat, 0 Carbs

4oz of Turkey = 33g Protein, 12g Fat, 0 Carbs

4oz of Salmon = 31g Protein, 6g Fat, 0n Carbs

4oz of Lentils = 14g Protein, 1g Fat, 15g Carbs

4oz of Tofu = 5g Protein, 3g Fat, 2g Carbs

When in doubt, to hit your goal or get closer to the goal, add in a few more ounces of your protein at each meal or one more snack daily. It’ll add up QUICK.

So what about Protein Powders, Bars, Shakes etc? These are great on the go options as well as a great addition to ensure our protein goals are met, however, try not to rely on these options as mentioned above. When looking to purchase a protein powder, take a peek at the ingredients. Powders can come in a variety of sources, either whey/casein, plant based, eggs etc. Because these powders are considered a dietary supplement, they’re not regulated by the FDA so they often can contain many non-protein ingredients that can pack in calories, sugars and other unwanted ingredients. Try to look for a brand with 3rd party testing, sourcing info or lesser ingredients to ensure it is a “better” option. When it comes to bars, ready to drink shakes and other protein fortified foods, be aware of the carb and fat to protein ratio. A “protein” cookie could really be just a carb/fat bomb with a smaller addition of protein which would not be the most efficient item to consume.

So to break it down in a, easy to digest way (get it??) think of the following:

0.75-1g of Protein per LB of Body Weight

Source Proteins from Whole Foods

Powders, Bars Shakes etc use more as a supplement

When in doubt, add a few more ounces at each meal or an extra protein rich snack!

Be sure to follow along as we dive further into Nutrition with our Bi-Monthly Blog!

xoxo wellnwhole