Protein: How Much Does My Body Really Need?

Do you feel like you are asking, where can I get more protein? This obsession with protein, actually has people reaching for unnecessary protein shakes that our body may not actually digest as well. So let’s break down the science of protein and determine how much we each personally need.

Protein is a vital macronutrient the body utilizes for synthesis and proper functioning.

There are three macronutrient our body needs: carbohydrates, protein and fat. Macronutrients are just one part of the equation. Our body also needs micronutrients (which we will talk about later). For now, let’s talk protein. Proteins are large molecules composed of aminos acids. There are a total of 20 aminos acids, 9 of which are essential, and 11 which can be synthesize in the body. The nine essential amino acids must be consumed through diet. When protein breaks down these amino acids, they contribute to making critical neurotransmitters, immunoglobulins, hormones, enzymes, and heme-related structures.

How is protein digested?

There are three phases of protein digestion: Gastric, Pancreatic, and Intestinal. This means that we need all of these organs to be working really well so we can absorb the nutrients we consume.

1st phase (gastric) - consumption of dietary proteins stimulates gastrin secretion in the stomach —> this in turn stimulates the secretion of hydrochloric acid (unfolds and denatures the proteins) and pepsinogen (hydrolyses the peptide bonds)

2nd phase (pancreatic) - low duodenal pH triggers secretion of bicarbonate into the small intestine —> trypsin is activated
3rd phase (intestinal) - degraded proteins release free amino acids to be absorbed by the brush border of the small intestine via secondary active transport and subsequently into the blood stream.

Now I know that seemed a little complex, but when our body is functioning properly this process can go quite smoothly. It is when disease develops, that things change. So let’s get back to how much protein you should be consuming. In reality, American’s consume way too much protein to begin with and that can actually affect how the body functions.

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Protein needs vary across your lifespan

Our protein needs will vary depending on our age. For example, the recommended daily allowance (RDA) is

Young children (1-13) - between 13-34 grams/day
Females (14-18) - 46 grams/day
Males (14-18) - 52 grams/day
Adult female (19-70+) - 46 grams/day
Adult male (19-70+) - 56 grams/day

As a rule of thumb, the average adult should consume 0.8 grams of protein/kg of body weight each day. This should account for 15% of overall daily kcal intake. Now remember when I said, most people consume too much. Well the average child consumes 56 g/day, adult 91 g/day and elderly person 66 g/day. Now why is this bad, well excess protein consumed is usually stored as fat, while the surplus of amino acids is excreted. This can lead to weight gain over time. Extra protein is not used efficiently by the body and may place a burden on your kidney, liver and bones. High protein/high-meat diets are also associated with an increased risk of coronary heart disease and even cancer.

Individuals who may require an increased need of protein may be athletes (1.2-1.7 grams of protein/kg), pregnant/lactating women, and some chronic diseases. Most of us are not full time athletes. Going to the gym 5 times a week does not increase your need for protein or protein shakes. Eating a well-balanced diet will be sufficient.

The USDA MyPlate is a resource representing what you should be consuming. This has replaced the food pyramid that we are familiar with and placed an emphasis on vegetables and fruits with decreased importance of protein and dairy. Therefore, protein should account for 15% of a patient’s daily caloric intake.

What are sources of quality plant based protein?

We know that meat is a source of protein, but with eating meat also comes eating saturated fat and increased risk of disease. So let’s talk about some plant based options that will keep you full and healthier.

Seitan - This source of protein is actually made from wheat, therefore, not gluten free. It contains 25 grams of protein/3.5 ounces and most resembles the texture of meat when cooked. Seitan is also a source of selenium, iron, calcium and phosphorus. Personally, I am not a fan of fake meats, but if you are finding it challenging to give up meat, this may be an alternative worth trying. Avoid this if you are sensitive to gluten.

Tofu and Edamame - Soybeans are one of my favorite sources of protein because they supply all the essential amino acids. Tofu does not really have a flavor so it can be flavored to make any dish you like. Both have 10-19 grams protein/3.5 ounces and are also a source of calcium and iron. And if you are at a Japanese restaurant, definitely order the edamame, not only for the protein, but because it is rich in fiber, folate and Vitamin K.
Lentils - Lentils may as well be considered a superfood. Lentils are rich in folate, manganese, iron, and antioxidants. One cup of lentils has 18 grams of protein. The fiber component of lentils can also strengthen your gut microbiome because it feeds the good bacteria. Lentils can help reduce the risk of diabetes, obesity, heart disease, and some types of cancer. Check out my latest “lentil quinoa crepe” recipe for some inspiration.
Beans - When it comes to beans, we have so many options: garbanzo, black, kidney, pinto. Beans have approximately 15 grams of protein per cooked cup. Beans are also rich in fiber, iron, folate, potassium, manganese, and phosphorus. Not only that, but studies have shown that eating beans may lower blood pressure, decrease cholesterol, improve blood sugar, and reduce belly fat.
Nutritional Yeast - Okay, if you have not heard of nutritional yeast yet, let’s talk about this complete source of plant protein that provides 14 grams of protein per ounce. You can add a lot of protein and fiber with very little calories here. This can be sprinkled on kale chips, on your pasta, in mashed potatoes, basically anywhere you want to add a cheesy flavor. Bonus is, it also has B12 for a boost of energy.
Hempseed - There are all kind of seed options to choose from, but hempseed is one of my favorite. I have replaced the use of croutons in my Cesar salad with hempseeds, and I will never purchase croutons again. Hempseeds have 10 grams of complete easily digestible protein. They are also a good source of omega 3, magnesium, iron, calcium, zinc and selenium. Research shows that hempseed may help reduce inflammation, atopic dermatitis, and symptoms of PMS and menopause. I would recommend definitely start incorporating these into your diet right away.
Amaranth and Quinoa - If you are my client, you know I am always talking about these two grains as a source of complete protein. These grains are gluten free, and contain 9 grams of protein per cooked cup. Additionally this complex carb also has some of our micronutrients such as manganese, phosphorus, iron, and magnesium.
Nuts, Seeds, and Nut butters - There is definitely a place for nuts, seeds and nut butter as a source of protein and omega 3s. Opt for unsalted, raw nuts when available and also check your nut butters for added oils. there is about 6 grams of protein per serving depending on which you choose. In addition to the health protein and fat, they are also a good source of calcium, magnesium and B vitamins.
Vegetables - Yes, vegetables have protein. I will say that one more time. Vegetables have protein. There is approximately 5 grams of protein per cooked cup of vegetables. The veggies with the highest amount will be asparagus, sweet potatoes, Brussel sprouts, broccoli and spinach. Fruit also has protein, albeit less at around 2-4 grams.

So by now, you can see how easy it can be to incorporate just the right amount of protein into your day. Let’s go through an easy example of what a day might look like: For breakfast, a banana (3 gm) dipped in hempseed (10 gm) and a spoon full of almond butter (6 g), lunch consisting of steamed vegetable (5 g) over quinoa (9 g), and dinner of oven baked tofu (19 g), side of veggies (5 g) and amaranth (9 g). That is already 66 grams. Way more than you even need.

Now I suggest you take a look at how much protein you are consuming. Do you really need to add that protein shake when you are eating real food. Probably not. Protein powders can potentially contains harmful chemicals, toxins and contaminants. Research actually shows that over 130 of the best selling protein powders were test for levels of pesticides, heavy metals, BPA and unsafe contaminants, found that 75% of them had detectable levels, which can cause permanent health concerns. Many protein powders also have excess sugar and caffeine. One of the most popular sports supplements creatine increase the amount of water in your muscle cells leading to significant weight gain and putting your body at higher risk for dehydration, stomach pain and muscle cramping. Eating real food will benefit your body a lot more.

Eat real food that your body can metabolize

I hope that you feel you may have a better handle on how to manage protein consumption. It is not only about the right source of protein but also the right amount for your body. If you want to learn more about how to get your health back on track in a sustainable way, reach out for your complimentary discovery call.

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