People tend to over complicate nutrition.  (Heck we over complicate most things. Remember, keep it simple).  What if I told you there was one very simple thing you could do that would improve your body composition and improve your health? There is. It’s protein. The number one thing you can do to change the way your body looks and benefit your overall health is to eat more protein.  Eat it at every meal. Yes. Every single time.

 

So, what is protein?

Protein is one of three main macronutrients that make up our food (fat and carbohydrates are the other two).  It is a molecule made up of amino acids. Amino acids are the building blocks for most of our body.  There are two types of amino acids, essential (our body cannot make them so we must get them from food) and non-essential (which our body can make).

Our bodies break down the protein from our foods into amino acids and we store them in our blood.  Our blood stream can then supply our body with aminos as needed.  Aminos make up important molecules like enzymes, hormones, neurotransmitters, and antibodies.  We need a pretty steady supply of amino acids, if our blood supply is low our body will take them from itself (like from our muscles).

What does protein do?

Protein helps support optimal health, including a good immune system (no one wants to be getting sick all the time), healthy metabolism (burn more calories), satiety (keeping you feeling full longer), weight management and athletic performance.

Studies show diets high in protein are associated with a lower BMI and lower waist circumference.  They have also shown to help increase HDL levels (the good cholesterol). High protein diets help support better weight management, weight loss and better body composition (less body fat and more muscle). They can also increase satiety and help keep you feeling full longer and intern help you eat less overall calories.  Age related sarcopenia (the loss of muscle as we age) can even be slowed or even prevented when older adults combine high protein diets with regular exercise.

How much do I need?

Our current RDA set by Institute of Medicine states we need .8 grams/kg of body weight.  That comes out to 55 grams for a 150 Lb. person.  Now keep in mind, the RDAs were originally created to prevent disease (and death). Not create optimal health! Basically that is what you need to survive, not necessarily thrive.

A range of 1.2 -1.6 g/kg body weight are ideal for optimal health for healthy adults.  (That comes out to 81-109 grams for 150 Lb. person). Athletes and people undergoing intense training and exercise will need more, up to 2-2.2g/kg. Its is important they get plenty of protein both before and after exercise.

Aim to get protein, at least 20-35 grams, at every meal (and snack). Athletes and those that are very physically active will need to consume more.  Make sure you are choosing high quality lean protein sources.  Like chicken, turkey, lean pork, eggs, low fat dairy, beans, and lentils.  While I am a huge (huge!) fan of nuts and nut butters, it is not beneficial to think of them as great protein sources.  While one serving of peanut butter does have 8 grams of protein (28 calories from protein) it also has 16 grams of fat (135 calories from fat).  Protein bars can be good in a pinch, but it is always better to choose whole food sources when you can.  Same applies to protein powders.

But I heard too much protein is bad for my liver/kidneys?!

In normal, healthy people with functioning kidneys, there is no health risk associated with high protein diets.  People who already have damaged kidneys, however,  do need to eat a low protein diet.  That does not mean high protein diets will damage healthy kidneys.  Same goes for the liver. Those who already have liver disease or damage, will need a low protein diet.  Studies show that high protein diets (2.2 g/kg body weight) will not damage a healthy liver or kidneys.

The Bottom line

• Get protein with every meal. Aim for at 20-35 grams per meal.
• Choose lean healthy sources.
• Vary your sources. Don’t forget about non meat options, like beans and lentils.
• If you are an athlete or partake in intense activity, you may need more.
• Make sure you are consuming protein around exercise.

 

Still feeling confused?  It’s okay.  Let’s work together to find out exactly how much protein and other nutrients you need to be eating.  Fill out the contact form for more information.

References

Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the RDA: implications for optimizing health. Appl Physiol Nutr Metab. 2016 May; 41(5):565-72. doi: 10.1139/apnm-2015-0550.

Arentson-Lantz E, Clairmont S, Paddon-Jones D, Tremblay A, Elango R. Protein: A nutrient in focus. Appl Physiol Nutr Metab. 2015 Aug; 40(8):755-61. doi: 10.1139/apnm-2014-0530.

Rodriguez N. Introduction to Protein Summit 2.0: continued exploration of the impact of high-quality protein on optimal health. Am J Clin Nutr.  June 2015 vol. 101 no. 6 1317S-1319S.

Pasiakos S, Lieberman H, Fulgoni V. Higher-Protein Diets Are Associated with Higher HDL Cholesterol and Lower BMI and Waist Circumference in US Adults. J. Nutr. March 1, 2015 vol. 145 no. 3 605-614.

Relying on motivation to achieve your goals is pointless.  It is an emotion.  It waxes and wanes. It’s high, it’s low. It’s there sometimes. Sometimes it’s not.  That is why you need to rely on habits, and not motivation, when trying to pursue health and fitness goals.

You wake up and ask yourself, “Do I want to go to the gym today?”  It happens to be day where you have low motivation.  You mind says “Heck no! Don’t go. Stay in bed” If you are relying on motivation alone, you won’t end up going. Now, if you made the habit of working out every MWF and today happens to be Wednesday.  Well you put on those gym clothes and you go to the gym.

Same applies for nutrition.  You look at the fridge; you think “I don’t want oatmeal today. I want a doughnut*” But if you grab that oatmeal, well then, you just said eff you to motivation and relied on a habit.

(*Don’t get me wrong.  Doughnuts are great and I don’t believe in bad foods.  I am all about moderation, but the problem resides in eating a doughnut (or whatever the food might be) every single time you feel like it. You need to look at how often doughnuts can fit into your diet and still reach your goal.  Say once a week? Once a month? As part of my coaching program, we would work together to find a healthy doughnut balance.)

Ever notice how much harder it is to get back on plan after a vacation?  It’s like you come back from vacation and all your motivation is in the toilet.  You assumed a week off would do you good and you’d come back and be ready to crush it. Instead you can’t drag your butt to the gym and your eating plan is out the window.  Or more like all your food is coming though the drive through window.  It is because your previously healthy habits are broken.

If you are relying purely on motivation to power you through changing your lifestyle, you are setting yourself up for failure.  You need to create the habit, and the lifestyle will follow.  First, pick one habit that is easy to implement.  Once you’ve mastered that habit (and by mastered I mean hit that bad boy consistently for at least 2 weeks) add in another habit. For example, you are going to ditch the doughnut drive through window on your way to work.  Instead you are going to make ahead a bunch of healthy breakfasts on Sunday to get you through the week (like these high protein overnight oats).  After 2 weeks of consistently hitting this habit, you can then add in another one.

Maybe you want to make a workout related habit. Try setting an alarm that tells you it’s gym time.  Say every MWF at 9 am, (or whatever your day and times might be) the alarm on your phone goes off and it says “gym time!”.  After 2 weeks of hitting they gym whenever you hear your alarm, you have now formed a new healthy habit! There is an actual study (1) in the Journal of Health Psychology that showed a direct correlation between an auditory noise and making a new habit stick.  Short of it is, those who heard a noise every time they began their new habit (Like an alarm telling them to hit the gym) were more likely to stick to their new habit.

So forget relying on motivation to power you through.  Pick a new healthy habit. Follow that bad boy for 2 weeks.  Then add in another.  Don’t go all gung-ho and add multiple habits at once, stick to one every two weeks.  Before you know it, you’ll have a whole new set of heathy habits and will be well on your way to a healthier lifestyle.  What are some healthy habits you have successfully implemented into your day? I’d love to hear them! Leave them or any questions below.

 

(1)Phillips, L. Alison; Gardner, Benjamin “Habitual exercise instigation (vs. execution) predicts healthy adults’ exercise frequency.” Health Psychology, Vol 35(1), Jan 2016, 69-77.