Am I Eating The Right Amount of Protein?
Nov 20, 2020
Protein helps our body grow and repair. As we age, it becomes increasingly important for us to get adequate amounts of protein so we can preserve muscle mass and support our bone health.
There are many different studies on the 'suggested amount of protein' and they often vary based on your personal health goals.
On average, the recommended minimum daily allowance of protein intake would be roughly 0.36-0.38 per pound of body weight. This would be enough to supply all of your body's processes.
Now, this is the minimum amount required to prevent deficiencies but most would agree that it isn't sufficient for optimal health and body composition, especially for anyone active.
So, what is the right amount?
Well, if you are trying to maintain muscle tissue, you would need approximately 0.7 grams of protein per pound of body weight.
If you were trying to actually build muscle and increase your body mass, this number would be above 1 gram of protein per pound of body weight.
Is there such thing as too much protein?
Too much protein can be harmful to the body because it speeds up protein synthesis within our cells. The faster this process, the more errors made. The increase of faulty proteins have been linked to a shortening lifespan.
Are vegetable sources of protein as good as animal sources?
I am often asked if vegetarian sources of protein are as beneficial or if they have the same amino acid makeup as proteins that come from animal tissue. This is also a highly debated area and one that I believe is less important compared to total amount consumed.
If you consume enough amino acids, your body can make what it needs from them as long as it has the right ratios and the right building blocks.
Should I consume protein right after I workout?
One of the ways that I ensure that I get enough amino acids without over consuming protein is by taking an essential amino acid during or immediately after a workout.
This is recommended by many fitness enthusiasts and has also been researched and studied by experts.
For example, they studied athletes that consumed more protein in general versus a group of athletes that consumed 30 grams of protein immediately after a workout. They found the group that consumed protein within 30 minutes of the workout put on more lean muscle tissue than the group that ate more protein in general.
So, it's not a question about eating more protein overall, it's about the timing of the protein that you consume.
Is it true that animal protein sources are bad for you?
This is a highly debated topic so I am cautious about jumping to conclusions. Most of the studies that have been done look at commercialized and processed meats compared to meat that comes from grass-fed or organic sources.
What I take from this is that, if you do eat animal products, you want to make sure that they are organic, free range and grass-fed. If the animals were forced unnatural diets, such as corn or soy, it could lead to damage to their tissues and body.
It's important to think of what the animal ate when you choose your meat so it's best to opt for free range, organic and grass-fed, when you can.
What kind of seafood is best?
Seafood is a great source of protein and I incorporate it into my diet at least once or twice a week. Where I live in Nova Scotia, it's easy to find wild-caught fish, but it's also easy to find wild-caught shrimp and scallops in the grocery store. For seafood, you always want to choose wild-caught sources because they are would have ingested their natural diet.
It's also important to note that farmed salmon does not have the same omega-3 profiles and content as wild salmon.
So, when it comes to choosing your animal protein, you want to try to make the healthiest choices available to you!