The origin of the word ‘protein’ is the Greek word protos, meaning, first. It is the building block for hair, blood, connective tissue, enzymes and muscle — literally every cell of the human body. Simply put, protein is essential to good health.
How do you know how much protein to consume, and how can you plan the right diet for the healthiest outcome?
NOT CREATED EQUAL
To better make your daily food choices, think about the total nutrients being consumed. Compare the total nutrients of animal protein to vegetable protein sources. Plant protein contains fewer amino acids than animal proteins. The most well-rounded total nutrient-based proteins come from dairy products, eggs, meat and fish.
Nuts and beans contain protein but they require supplementation. A 20 to 25% increase in plant protein intake might be needed to get those extra nutrients. Nuts and beans come with extra fats and carbohydrates for the same source of amino acids.
SPREAD OUT YOUR INTAKE
The human body continuously uses protein to build new cells and remove the old ones.
A protein-heavy meal allows for only a few hours of muscle building while the body must break down muscle and other tissue the remainder of the day.
Fat, carbohydrates and protein are all macronutrients, meaning the body needs large quantities of each. Vitamins and minerals are micronutrients, which are needed in smaller amounts. But unlike fats and carbohydrates, the human body cannot store protein. A new supply is needed throughout the day, every day.
Eat sufficient protein at each meal with one or two protein-based snacks throughout the day to fuel the body.
CALORIES STILL COUNT
Remember those extra carbohydrates and fats found in nuts and beans? To get the needed nutrients, this diet adds extra calories.
Cut down fat and carbohydrate intake by eating more lean protein such as eggs, yogurt, fish and meats. We also need a balance of essential fats and slow-burning carbohydrates to fuel the body. Meal planning and food selections are essential for long-term health. Even simple changes bring benefits that can be felt immediately.
CUSTOMIZE YOUR INTAKE
Both age and activity levels impact human protein needs. Recent studies at the University of Arkansas for Medical Sciences challenge previous positions about how much protein adults over age 50 need. The more protein the study participants consumed, the better their ability to keep and build muscle tissue was.
Gradual decline occurs in both muscle mass and function starting at age 50 and progresses each year. Study participants who ate small-amounts of protein, but the same calorie amount, converted those fats and carbs into stored fat.
EXERCISE
The more active you are, the more total calories and protein you need. The calories fuel the increase in body movement, while the protein is the source for rebuilding all those cells. Exercise builds muscle mass and increases strength. Strength lets older adults maintain their mobility and function and, by doing so, avoid injuries.
Jennifer E. Closshey, Ph.D., is a doctor of integrative health based out of Plant City. She teaches yoga classes at the Plant City Family YMCA on Thursdays. Contact her at JenniferClosshey@gmail.com.