It's more than you think.
You may have seen recent articles like this one from Vox about how Americans eat too much protein and not enough fiber.
While I agree with the authors that most of us probably don’t eat enough fiber, we definitely aren’t eating enough high-quality protein, regardless of if that protein comes from animal or plant. Here’s why:
The current recommended daily allowance (RDA) for protein is 0.8 grams of protein per day for every kilogram of bodyweight.
(Some quick math: 150lbs / 2.2 = 68 kilograms. 68 kilograms x 0.8g = 54.4g of protein per day for a 150lb person.)
The problem with this RDA is that it is the minimum amount of protein you need to not get sick, NOT the amount that you need to be energetic and healthy.
This guidance is also over 40 years old, and does not take into account the volumes of new research scientists have done on dietary protein and the benefits to health and longevity.
In fact, recently studies have busted the myth that there is only a certain amount a body can absorb after a strength training workout, showing that there does not appear to be a limit.
Protein is incredibly important not just for growth and maintenance of muscle, but for building enzymes and hormones, controlling blood sugar levels, maintaining our immune system, and a heap more.
Why do people hate on protein?
One reason doctors tell us to limit our protein intake is because it has been linked to cancer growth, by promoting something called mTor. MTor signals cells to grow, which is essentially what cancer is, unchecked growth of cells. But protein is not the only thing that signals growth! Sugar in all its forms signals energy availability and growth as well. In fact, many studies show how sugar (not protein) feeds cancer cells.
There is a long standing fear that eating too much protein could be harmful to your kidneys. While in someone with kidney disease or other kidney issues that may be the case, the upper limit of protein for kidney health is way more than any of us would eat on even a moderate to high protein diet.
There is a concerted effort generally (by publications like Vox) to dissuade people from getting nutrients like protein from nutrient-rich animal sources, and instead opting for plant-based options, playing on our concerns for animal welfare and the health of the planet. Eating a healthy diet totally from plants is absolutely possible, and should't be discounted. But objectively animal foods are denser in essential nutrients, so in general you have to work a bit harder and eat more to get adequate nutrition on a plant-based diet. So telling us to eat less protein makes it easier to back away from animal foods.
How much protein should I eat?
This is going to be individual to you, your age, activity level, and goals, but it’s going to be more than 0.8g per kilogram of bodyweight.
If you’re measuring your macronutrients with an app like Cronometer, a good place to start is 1.0-1.2g of protein per kg of bodyweight (68-81.6g of protein for a 150lb person).
If you’re hoping to build muscle or lose fat, for example, you might want to increase to 1.5-1.6 grams of protein per kg of bodyweight.
How do I figure out how much protein to eat per day?
Divide your weight in pounds by 2.2 (150lbs / 2.2 = 68.18 kilograms)
Multiply your weight in kilograms by the grams of protein you want to eat (68kg x 1.5g = 102g per day)
Just fine tune that dial till you get to a point where you feel good with your progress and enjoy even all-day energy.
Getting enough protein can be a bit tricky at first, but the important thing is to eat whole, nutrient-dense foods as much as possible.
Here are some great sources of protein you can eat as a snack or add to a meal:
Hard-boiled eggs
Ground beef
Grilled chicken breast or thigh
Sardines in salt water
Dry-roasted or raw nuts
Non-fat plain yogurt
Parmesan cheese
Burger patty
Tempe or organic tofu
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