If you’ve ever walked into a HIIT gym, you’ve probably overheard a lifetime’s chatter about protein and seen people guzzling protein shake. Protein is important for all humans – gym rats and even couch mice… but you may be over or under fueling.
To build muscle, you DO need adequate (not TOO much, dependent on your body’s needs…) protein. But protein doesn’t just buff up muscles. It’s essential for our immune systems, structure and functions of lots of cells, metabolism, keeping us full, maintaining pH, maintaining fluid balance, and provide a framework for hair, skin, and nails.
Your protein needs are a bit higher in the beginning of life because that’s when we grow most rapidly. In adulthood, protein needs level off a bit (with the exception of professional athletes, whose bodies demand a lot more protein compared to us lay people), then, as you age into older adulthood, when lean muscle mass is on the decline, your protein needs go back up. Protein is made up of amino acids, that are like little tiny construction workers that go into your body and build things. They like to build muscle mass, hair, skin, and nails, tissues, bones, and even your blood. So, needless to say, protein is important – but here’s the deal, there IS a limit — as with ALL foods, anything consumed in excess (and not being put to work in the body) will be stored as fat. The body is really efficient at storing up what it doesn’t need in anticipation of famines that evolutionarily were rather frequent.
And while Chad from the gym tells you that you need protein shakes for the #gainz – that’s probably not necessary. The recommendation for the average person who lives a semi-active lifestyle is about 0.8g of protein per kg of body weight per day. For professional athletes it’s closer to 1.4g/kg of body weight per day. For those humans who are growing other humans inside them, AKA pregnant women, and breastfeeding/antepartum women, protein needs are slightly increased to about 1.0-1.2 g/kg of body weight. So, if you fall somewhere in between, go ahead and add that grilled chicken to your salad or throw a scoop of whey powder into your shake if you like the flavor – but it’s all about getting the correct amount of protein per day, for YOUR needs.
We particularly love protein because it helps keep us satisfied. Protein begins being absorbed in the stomach, rather than the small intestine like most other foods (meaning it is absorbed earlier in the digestive process). So, when you are feeling hangry (hungry + angry), opt for a protein-rich meal or snack to provide you with quick and lasting satiety. An apple is yummy; but an apple + almond butter will keep you fuller. This will also help with balancing blood sugar and regulating hunger and fullness, as protein helps blood sugar metabolism in the body steady off.
Here are some tips for getting more protein:
- Use cow’s milk versus non-dairy alternatives with less protein
- Add peanut butter or other nut or seed butters to smoothies, oatmeal, yogurt, etc.
- Opt for plant-based proteins like beans, legumes, varieties of hummus, and tofu
- Add seafood, chicken, steak, eggs, or fish to salads to boost protein content
- Pair your fruits with protein (i.e. apple with nut butter, banana and a cheese stick, oranges and a handful of nuts or seeds, etc.)
- Protein is best absorbed steadily throughout the day; rather than all at once.
- You probably don’t NEED animal protein every single day (depends on.. your needs..) so we can work on a semi ~flexitarian~ lifestyle for you if you feel you’re chowing down on too much flesh (sorry for the imagery.)