Your body needs protein to replenish your cells and to build or maintain muscle. You also need protein to help regulate your blood sugars and to feel satisfied during mealtimes. Nutritionists suggest that your total protein intake should be 10-35% of your total calories per day. Eating more than that (>35%) does not consistently support improvements in performance or muscle growth. Eating less than that (<1o%) may accelerate muscle loss and fail to deliver the fullness you are after with every meal.
The minimum quantity of protein for a healthy adult is 0.8 grams (0.36 grams/pound) of protein per kilogram of body weight. So, a 150-pound person needs at least 55 grams of daily protein. However, individuals have unique needs base on specific conditions. Ideal protein intake may be as high as one gram per pound body weight.
To meet your needs, the first step can be as simple as making protein a priority at each meal. To accomplish this, when choosing recipes, start with protein! Research shows that 20-30 grams of protein per meal helps to build muscle, supports mealtime satisfaction, and is ideal for immune system functions. Unless recommended by your doctor, consider alternatives to counting calories or weighing all your food. Instead, make sure that about ¼th of your plate contains a source of protein. Alternate protein sources throughout the week to ensure you have a variety of options.
The most concentrated sources of protein are animal products. A 3-5 ounce serving can provide about 20-30 grams of protein. Although we typically think of meat as a high-quality protein source, others include yogurt, milk and eggs because they provide all essential amino acids.
Plant sources vary in how much protein they provide. For instance, quinoa is a grain that has about 8 grams of protein per cup, while soybeans have double that amount. Both are high-quality vegetarian sources of protein. Other grains provide about 5 grams per ounce, and vegetables provide about 3 grams per ½-1 cup. Some of the essential amino acids tend to be low in plant-based foods, but some other high-quality protein sources include chia and hemp seeds. Importantly, use a blend of animal and plant-based options to meet your protein needs!
Each person is different! Seek specific dietary guidance advice from your physician or Registered Dietitian. Looking to start making healthier habits? Connect with us at info@treowellness.com
Contributed by Kathryn Eddingsaas, dietetic intern
As Treo’s Global Wellness Researcher, Karlie uses recent research findings to support healthier daily habits. Karlie earned her doctorate in Neuroscience and Behavior and bachelors in Health and Exercise Science.
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