Let's talk about protein and the role it plays in our health. Often clients ask, "how much protein do I need. Can I get enough from plants, or do I have to eat meat?"
Let's start from the beginning. Protein is a required macronutrient we need to live and function. However, to fully understand protein, we need to know how it works in our bodies. When we eat, protein is broken down into amino acids in the body. Our body requires 22 amino acids to function. Some our body makes on its own, and some we have to get from food. If the protein is the necklace, the pearls are amino acids that make up the necklace.
Our body is 75% tissue. Our tissues and organs are made of protein; heart, lungs, brain, muscles, etc. Protein is made in our cells through a two-step process; the DNA and mRNA transcription. These amino acids produce proteins that do different tasks in our body.
Let's talk about how much protein a human requires. There are varied ideas about this in the literature today. It has a lot to do with your goals and your activity. Designing someone's Macronutrients is highly personalized. Our 75% of tissues require a fair amount of protein.
"Based on short-term nitrogen balance studies, the Recommended Dietary Allowance of protein for a healthy adult with minimal physical activity is currently 0.8 g protein per kg body weight (BW) per day. To meet functional needs such as promoting skeletal-muscle protein accretion and physical strength, dietary intakes of 1.0, 1.3, and 1.6 g per kg BW per day are recommended for individuals with minimal, moderate, and intense physical activity, respectively. Long-term protein consumption at 2 g per kg BW per day is safe for healthy adults, and the tolerable upper limit is 3.5 g per kg BW per day for well-adapted subjects ( Wu G 2016)."
When working with clients, I recommend a range of .6 to 1.3 grams per pound of protein depending on their health needs, fitness goals, and food preferences.
Where do you find protein? It is mostly in meat—animal-based foods such as chicken, fish, beef, and pork. Protein is highly bioavailable in animal meat and dairy. Protein is 60% less bioavailable in plant protein. They are currently working on creating comparable vegan and amino acid blends.
Vegan and plant-based foods have gained a lot of popularity and have a lot of health benefits; however, it does require a lot of work and a steep learning curve to meet one's nutritional requirements. Protein is the one area that is difficult for vegans; with skills and coaching, it can be done. I would recommend everyone work with a nutritionist, but especially if your diet is vegan or plant-based, it would be very helpful.
It is an excellent investment in your health if you're interested in getting Nutritional support and guidance. If you want to learn more about our services, please reach out for a free 15 min consult.
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