|
|
(HealthNewsDigest.com) – In 1919, Mary Swartz Rose, PhD, an early nutrition researcher said, “The fact that protein food is both a fuel and a building material makes its place in the diet confusing.” That statement holds true today. Most people truly do not understand protein or how much they should actually be eating every day.
Everywhere you turn, food is being pumped with added protein – broth, cereal, yogurt, bread, frozen dinners, energy bars, meat snacks, chips as well as meat and milk substitutes. We are led to believe that we are a protein deprived population. Nothing could be further from the truth.
Protein is part of every cell inside you. It is needed for thousands of chemical reactions and holds our bodies together structurally. But, it is a very misunderstood nutrient. Proteins are made up of long strings of amino acids, the building blocks of protein. Twenty amino acids can be made in the body, 9 cannot and they must be supplied by food. Eating protein is important but eating an excessive amount has little or no value.
How much protein do you need each day? That is a simple question but the answer is complex. It depends on your weight, sex, age and state of health. Today researchers believe that we need slightly more protein than has been traditionally recommended in the past. Adults need 1 to 1.5 grams of protein per kilogram of body weight. Even endurance athletes and those who do regular strength training only need 1.2 to 1.8 grams of protein per kilogram.
How do you convert all those grams and kilograms into daily food choices? It’s easy.
-
Divide your weight in pounds by 2.2 because 1 pound equals 2.2 kilograms. (For example: 185 pounds divided by 2.2 equals 84 kilograms.)
-
Multiply your weight in kilograms by the protein factor you have chosen. (For example: A 185 pound man, who exercises regularly, needs about 1.2 grams of protein per kilogram a day. He weighs 84 kilograms multiplied times 1.2 grams equals 101 grams of protein each day.)
A 4-ounce serving of steak, about the size of the palm of your hand, gives you close to 30 grams of protein. It isn’t hard to get to your needed amount daily. Two ounces of canned tuna has 16 grams of protein. A container of yogurt provides about 10 grams of protein. Even a half cup of broccoli has 3 grams of protein. Protein sources are plentiful in your diet unless you are living on diet soda and candy bars.
Did you know that your body recycles protein? As protein is broken down to build and repair body cells, the leftover is recycled into new proteins. In fact, your body makes about 300 grams of protein every day. Another fact most people don’t realize is that optimum protein utilization seems to hit a ceiling at around 30 grams of protein a meal. If you eat more protein than that, the extra protein is stored as fat rather than used to repair your body or build muscle. When you eat a 16-ounce steak, the extra protein is building up fat stores to be used for further energy needs. If those protein-fat stores aren’t used in the future, extra protein simple adds extra weight. Ideally, eating multiple servings of about 30 grams of protein per meal optimizes protein use in the body and promotes muscle buildup.
An interesting research observation, recently published in Circulation:Heart Failure, showed that middle-aged and older men who ate higher amounts of protein had a higher risk for heart disease than those who ate less. The researchers speculated that a moderate protein intake might be another healthy habit to reduce the incidence of heart disease in men.
Energy drinks, energy bars, or protein powders may not be helping you achieve the goal that you are after. Read the labels carefully. Consider how much protein you need each day and remember the threshold of 30 grams of protein per meal or snack. Many elite athletes are reverting back to traditional protein sources post exercise. Lowfat chocolate milk provides as good or even better recovery after strenuous exercise than most sports drinks. That old standby peanut butter on whole wheat bread offers quick energy, high quality protein plus fiber and important nutrients at a fraction of the cost of protein-fortified bars.
Bottom line:
-
Protein’s first job in the body is to build and repair cells.
-
Using protein as fuel is wasteful, carbs and fat are better utilized.
-
Though you need protein to live, no one needs excessive amounts.
-
Extra protein does not build muscles. Adequate protein, carbs and extra exercise are the key factors in building muscles.
For more information on making the best protein choices for your individual needs, take a look at one of my books the Protein Counter.
© NRH Nutrition Consultants, Inc.
Jo-Ann Heslin, MA, RD, CDN is a registered dietitian and the author of 30 books. Available as eBooks from iTunes and Kindle/Amazon:
Diabetes Counter – the most up-to-date information on managing diabetes
Calorie Counter – a weight loss guide that won’t let you down
Protein Counter – put the latest protein recommendations to work for you
Healthy Wholefoods Counter – planet-friendly eating made easy
Complete Food Counter – food counts and nutrition information at your fingertips
Fat and Cholesterol Counter – newest approach to heart-healthy eating
Available in print from Gallery Books:
Most Complete Food Counter, 3rd Ed.
Your Complete Food Counter App: http://itunes.apple.com/us/app/your-complete-food-counter/id444558777?mt=8
For more information on Jo-Ann and her books, go to: www.TheNutritionExperts.com.