Protein is essential to life, our bodies use it for both structure (building hormones, tissues, organs) as well as fuel. Unlike carbohydrates and fats, our bodies don’t store protein, so we must get this from our diet. There are 20 different types of proteins, called amino acids, and 9 of these we cannot make so our bodies need to get them from food sources.
Most of us don’t get enough protein. The recommended daily intake (RDI) is 0.8gms per kilogram of bodyweight. For someone weighing 75kgs, that’s 60gms of protein per day. This is woefully low. Studies have shown that to support muscle growth we need to consume about 1.6gms per kilogram of bodyweight(a), double what the recommended daily intake is.
“The RDA is defined as the bare minimum to simply exist,” says Gabrielle Lyon, ND, in her e-book, The Lyon Protocol™. “That is, the RDA is designed to prevent deficiencies and provide for basic tissue repair and not much more. It doesn’t take into account active lifestyles or people who want to protect muscle and longevity as we age.”
Put another way, you don’t just want to survive; you want to thrive, stay strong and be the best version of yourself as you get older, right? Getting optimal protein is the way to do that.
Here, I’m going to lay out the top 6 reasons why you need optimal protein:
1. Muscle Growth and Repair
As Dr Mindy Pelz says, “muscle is essential to life – muscle is the organ of longevity.” And I tend to agree. We literally couldn’t stand if we didn’t have muscle, and you lose around 5% of your muscle mass each decade over the age of 30, and it gets harder to retain and build muscle as we age. We need muscle to perform daily life functions; to get out of a chair! If you don’t focus on maintaining muscle strength, you’re going to be in a tough situation when you’re older.
Muscle also has insulin receptors, so the less muscle you have, the more insulin resistant you will be. This can lead to a myriad of other health issues such as type 2 diabetes, obesity and elevated inflammatory markers. Insulin resistance also impacts PCOS (poly-cystic ovarian syndrome) which is the most common cause of infertility and affects 1 in 10 women around the world.
2. Metabolism Boost
Protein has a higher thermic effect compared to carbohydrates and fats, meaning it requires more energy to digest, absorb, and process. This increased energy expenditure can help boost your metabolism. Additionally, protein helps maintain lean muscle mass, which is metabolically active tissue that burns more calories even at rest. Incorporating sufficient protein into your diet can support a healthy metabolic rate and assist in weight management or weight loss.
3. Satiety and Weight Management
Protein plays a significant role in promoting feelings of fullness and reducing overall calorie intake. High-protein foods can increase satiety, making you feel fuller for longer periods, which can help control appetite and prevent overeating. This satiety effect can be particularly beneficial for individuals trying to lose weight or maintain a healthy weight, as it can reduce the likelihood of snacking and unnecessary calorie consumption.
4. Immune Function
Proteins are essential for the proper functioning of the immune system. Antibodies, which are proteins themselves, play a crucial role in identifying and neutralising pathogens such as bacteria and viruses. Additionally, proteins are involved in the production of immune cells and the repair of tissues damaged by infections. A deficiency in protein can compromise immune function, making the body more susceptible to illnesses and infections.
5. Hormone Production
Proteins are involved in the synthesis of various hormones that regulate important bodily functions. Hormones such as insulin, which helps regulate blood sugar levels, and growth hormone, which is crucial for growth and tissue repair, are all protein-derived. Adequate protein intake ensures the production and balance of these hormones, which is essential for maintaining overall health and bodily functions.
6. Bone Health
Did you know that up to 50% of post-menopausal women will have an osteoporotic fracture? Recent research has highlighted the role of protein in maintaining bone health. While calcium and vitamin D are traditionally emphasized for bone strength, protein also plays a critical role. Proteins contribute to the formation of bone matrix and support bone density. Adequate protein intake, in conjunction with other nutrients like calcium, is essential for preventing bone loss and reducing the risk of osteoporosis, especially as one ages.
Now that I’ve laid it out for you, at your next meal, I urge you to look at your plate and ask yourself, “what is my protein source here and is it enough?” Don’t let this be overwhelming or guilt you into thinking you’ve been doing the ‘wrong thing.’ I write these articles because I love to go down the rabbit holes of research when it comes to all things health and present the information to you guys in a nutshell, in a way that’s usable. Just focus on increasing protein at breakfast for the next month. Then take another step. Remember that small steps win the race, and in fact, it’s not a race when it comes to health. It’s a journey! So, let’s enjoy it.
Before you go…
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References
(a). Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
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