In the 1980s
we focused on fat, in the early 2000s we focused on carbohydrates, and now the
hot topic has been protein. Most Americans today want to lose weight while
building muscle and if it were easy it wouldn’t be the number one New Year’s
resolution each year. Here is the 101 on
protein.
If you are
the “average Joe” who engages in recreational exercise the recommended dietary
allowance is 0.8 grams of protein per kilogram of body weight. If you engage in
resistance training, weight training, and/or are trying to build muscle, it is
recommended 1.4-1.6 gm/kg of protein per day. To figure out how much you need, divide your body weight in pounds by 2.2. This turns your weight into kilograms. From here simply multiply your weight in kilograms by the amount of protein you need based off your goals or lifestyle.
If you weigh 142 lbs. (divide by 2.2= 64.5 kg). Maybe you want to get into body building and use 1-1.4 g/kg, this translates to: 65 to 90.3 g of protein per day.
So where
should this protein come from? If you’ve stepped into a GNC or Vitamin Shoppe
lately, looking for a protein powder can be simply overwhelming. Don’t get me
wrong, I’m not throwing GNC or the Vitamin Shoppe under the bus, I have been a
customer with both companies but ask any dietitian and they’ll tell you consume
protein from food first, supplements second. Specifically, high-quality
protein, such as eggs, dairy, poultry, seafood, and nuts and seeds.
While most
people focus on protein to build lean muscle mass, protein also plays an important
role in preventing chronic disease. There is growing evidence that high-protein
foods sources such as fish, beans, nuts, and chicken in place of red meats can
reduce risk of cardiovascular disease, improve diabetes management, and promote
weight maintenance.
Bottom line,
while protein is important for our fitness goals. The amount and quality of the
protein source is just as important to achieve our fitness goals and prevent
chronic disease.
Thanks for
reading!
Your Intern,
Alli
Bokenkotter
For more
information:
The
Nutrition Source: Protein. Retrieved from http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Phillips,
S. M. (2013).
Http://www.gssiweb.org/en/Article/sse-107-protein-consumption-and-resistance-exercise-maximizing-anabolic-potential.
Sports Science Exchange, 26, 1-5. Retrieved February 25, 2016,
from https://secure.footprint.net/gatorade/stg/gssiweb/pdf/107_Phillips_SSE.pdf.
