The Complete Guide to Protein

Protein is all the rage these days! For a while, it was definitely the taken-for-granted macronutrient. It was sitting on the sideline while Carbs and Fat fought it out for the most loved/vilified macro. Carbs were either being demonized or loved (see the carb-insulin model of weight loss) and fat was finally getting its day (thanks to Keto/Carnivore diets), but now protein is QUEEN/KING! Nutrition science is and always will be a MOVING TARGET! That’s why I’ve always said I never say NEVER, as I know opinions and science may change. To me, this means you need to “do you” and JUST EAT REAL FOOD with where you are at and the information that is available to you. 

So, what is protein? Why do we need it?

Protein is a macronutrient defined as a nutrient found in food that is made up of many amino acids joined together. I like to think of the protein as a pearl necklace and the amino acids as the individual beads. It is a necessary part of a healthy diet and is essential for normal cell structure and function. Your tissues, organs, muscles, hormones, and enzymes are all made up of proteins. We are in fact walking protein structures! We need to consume protein foods every day to keep our metabolism running strong, help us feel satiated, and keep our energy up and blood sugar stable.

Role of Protin in the Body:

1. Structural Support:

   • Proteins are essential components of structures throughout the body, providing support and integrity to tissues, muscles, organs, and the skeletal system. 

2. Enzymatic Functions:

   • Many enzymes, which are biological catalysts that facilitate and regulate chemical reactions in the body, are proteins. Enzymes are involved in digestion, energy production, detoxification, and various metabolic processes.

3. Immune System Function:

   • Antibodies, which are critical components of the immune system, are proteins. They help the body defend against pathogens and foreign invaders.

4. Hormone Regulation:

   • Several hormones, such as insulin, growth hormone, and thyroid hormones, are proteins or peptides. These hormones play a crucial role in regulating various physiological processes, including metabolism, growth, and energy balance. 

5. Transport and Storage:

   • Proteins are involved in the transport of substances, such as oxygen (hemoglobin) and lipids (lipoproteins). They also play a role in nutrient storage and release. 

6. Cellular Signaling:

   • Signaling proteins play a key role in transmitting signals within and between cells. This communication is vital for coordinating various physiological processes. 

7. Detoxification:

   • Certain proteins are involved in the body’s detoxification processes, helping to eliminate harmful substances. 

8. Energy Production:

   • Proteins can contribute to energy production, particularly in situations where other energy sources are limited. We want to limit this as muscle wasting can occur when protein is used as a fuel source. 

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How much protein should we consume?

The RDA recommendation for protein is .8g per kg of body weight and has changed very little since it was introduced in 1941. There is a call to reevaluate this number. The thing that most people don’t realize is that the RDA’s recommendations are a MINIMUM, they are not an optimal number to keep you lean, strong, and energized.  So to calculate your specific requirement according to the RDA you would just multiply your weight in pounds by 0.36. For someone who is 150 pounds, that would be 54 grams of protein. Remember, this is a minimum allowance so as to not be sick. That doesn’t sound ideal, does it?

I currently strive for .7-1g per lb of body weight to maintain optimal lean muscle mass as a 52-year-old woman. In the past, I did suffer from some muscle wasting (sarcopenia) as I was not consuming enough protein in my marathon and endurance sports days. I fell victim to the thought that all I needed was carbs and veggies/fruit. People who need to be especially careful about consuming enough protein are those who are pregnant, aggressively exercising, and elderly individuals who may need to consume a bit more. 

So where does the truth lie when it comes to how much protein to consume? That once again Is a complicated question and answer. In your youth, you can get away with under-consuming protein to some extent due to your robust hormones. As we age, we lose muscle mass.  The rate at which muscle mass is lost can vary among individuals and is influenced by factors such as genetics, physical activity levels, and overall health. Generally, the process of muscle loss accelerates around the age of 50, and it becomes more noticeable in the later decades of life.

Potential Problems with Protein Overconsumption

There are a few potential reported issues with over-consuming protein (the 5th is environmental and ethical and I won’t get into that here, but it is VERY real with conventional farming practices). Personally, I feel these issues below have to do with CONVENTIONAL protein sources. If we are talking regeneratively farmed, wild-caught, pasture-raised protein items then I believe most of the below goes away. 

1. Disorders of bone and calcium homeostasis: According to studies, excessive protein consumption creates high levels of acid in the body. The kidneys need to excrete this excess acid. The skeleton acts as a buffer in this process by reabsorbing bone which ultimately can result in calcium loss.
2. Decreased longevity: A high-protein diet during middle age was associated with higher mortality in a new study. In adults over 65, a high-protein diet was linked to lower mortality. The research demonstrated that a low-protein diet in middle age is useful for preventing some cancers and overall mortality, due to a process that involves regulating IGF-1. Insulin-like growth factor-1 (IGF-1) is a hormone that, along with growth hormone (GH), helps promote normal bone and tissue growth and development. While we want to grow in our youth and teens, a growth focus as we age can be negative, think of the growth of cancer cells. While it may be beneficial to watch protein intake during middle age, we also need to be careful to not go too low as we age due to sarcopenia (muscle loss) and bone fracture risk (osteopenia). Again, it’s all about balance! 
3. Added stress on your kidneys: Excessive intake of protein is a major risk factor in the development of kidney stones. Protein ingestion increases kidney acid excretion, which as mentioned above may be buffered in part by bone, which then releases calcium to be excreted by the kidney. This is called hypercalciuria and this process can be responsible for the creation of kidney stones.
4. Increased cancer risk: Up to 80% of breast, bowel, and prostate cancers are often linked to nutrition, and international comparisons show positive correlations between a high meat intake and some cancers. The association, however, seems to have been more consistently found for red meat or processed meat and colorectal cancer. Low-quality protein, especially from conventional sources, is pro-inflammatory and often contains things like nitrates, antibiotics, and potentially harmful organisms. Therefore, I would love to see more studies where humanely and well-raised animals are used.

Most people are consuming lower quality animal/fish proteins due to the expense and lack of availability of higher quality meats.  Remember, you are whatever you eat, ate! If the animals you are consuming are eating genetically modified grains or antibiotics, then so are you. Quality is paramount when it comes to animal protein.

Where should I get my protein from?

The correct answer is from a wide variety of QUALITY plant and animal sources. Most people feel animal protein is best because it is what is called a “complete protein”, meaning it contains all of the essential amino acids. The difference between essential and nonessential amino acids is that nonessential amino acids can be made by the body, while essential amino acids cannot be made by the body so you must get them from the food you eat. Your body requires ALL amino acids, so your body can build the wide variety of proteins it needs, however, your body can easily form “complete proteins” when consuming a wide variety of foods. So don’t stress if you’re vegan/vegetarian. You do need to be careful about a few things (especially vitamin b12), but usually getting enough protein isn’t a huge issue, bring on the rice and beans! 

 

Top Sources of Quality Protein

• Meat: Typically contains about 6-9 grams per ounce, so 3 oz is a good serving size (grass-fed/finished beef and organic chicken/turkey)
• Eggs: Eggs contain about 6 g per egg, so a two-egg omelet would give you 12 grams, not to mention what you may add into the omelet (pasture-raised and organic)
• Beans: Contain approximately 8 g per half-cup (either pressure cooked or from a BPA-free lined can)
• Nuts and seeds: about 4-8 g per half-cup (preferably raw or roasted in healthy oils)
• Cooked grains: 6 g per cup
• Vegetables: 1-2 g per ounce
• Other fantastic sources of vegetarian protein: Spirulina ( 6 grams per 10-gram serving), hemp seeds (11 g in 3 Tbsp), and chia seeds (4 g per 3 Tbsp)

What my goal of 100 grams of protein per day looks like:

So whether you are a carnivore or vegan, you can make it work. It may be a bit more tricky as a vegan to get adequate protein, but it can be done with effort. 

Cheers to your health! XDeeDee