Protein: An Essential Macronutrient
Author: Dr. Chandra Villano, ND
Protein, made up of amino acids, plays a key role in our body functions; yet not all protein sources are created equal. There are 9 essential amino acids that our body cannot synthesize that are required by our diet.
How much daily protein do we need? Based on the most current scientific knowledge on nutritional needs, this online calculator recommends protein needs for your age, gender, height, weight, & activity level. Physical activity level should be selected based on typical or average daily activities. Activities of Daily Living (ADLs) are included in all activity levels (below) and include 30 minutes of walking plus 90 minutes of light to moderate activity such as household tasks, vacuuming, raking the lawn, etc.
Inactive: ADLs only. Minimal activity beyond ADLs and little or no occupational physical activity.
Low Active: ADLs plus 60-80 minutes of moderate intensity activity such as walking at 3-4 mph.
Active: ADLs plus 30-50 minutes of moderate intensity activity such as walking at 3-4 mph, and 85 minutes of vigorous activity such as moderate cycling and doubles tennis.
Very Active: ADLs plus 130 minutes of vigorous activity such as cycling, jogging at 6 mph, and tennis.
Other Protein need estimates:
-Average sedentary adult: 0.36 grams of protein per pound of body weight per day
-Over 50 years: 0.40 to 0.50 grams per pound body weight per day
-Over 65 years: 0.45 to 0.55 grams of protein per pound of body weight per day
-Active Adult (exercise regularly): 0.5 to 0.68 grams per pound of body weight per day
-Athletes: 0.64 to 0.8 grams of protein per pound of body weight
Example: Average sedentary person who weighs 165 lbs. x 0.36 grams of protein should eat 60 grams of protein/day.
For people who are overweight: the weight needs to be adjusted by a health care professional before calculating the protein, to avoid overestimating protein needs.
Daily protein maximum: Do not exceed 0.8 grams of protein/pound of body weight per day.
It is best to consume protein throughout the day. For those resistance/weight training, research suggests that pre-exercise protein ingestion will not only help lean muscle and thus strength, but will also simultaneously reduce fat mass. However, the most scientifically supported and most significant benefits of consuming protein prior to exercise may be improved recovery and hypertrophy (increased muscle size). Several studies have demonstrated that protein ingestion following an acute bout of resistance training stimulates muscle protein synthesis for up to three hours. Research suggests there may be an “anabolic” window such that protein intake within an hour of exercise has the greatest impact on resistance training adaptations. (American College of Sports Medicine)
Contrary to all the hype that everyone needs more protein, most people in the U.S. meet or exceed their protein needs. (Mayo Clinic)
Consuming excess protein from red meat is associated with:
Increased Blood Lipids, Heart Disease, Stroke, Kidney Disease, Alzheimer’s Disease, Parkinson’s Disease, Type II Diabetes
“The body can’t store protein, so once needs are met, any extra is used for energy or stored as fat. (Mayo Clinic)
“Processed red meat was more strongly linked to dying from cardiovascular disease – and in smaller amounts: every additional 1.5-ounce serving of processed red meat consumed each day (equivalent to one hot dog or two strips of bacon) was linked to a 20% increased risk of cardiovascular disease death. Researchers found that diets higher in high-quality plant protein sources such as legumes, beans and nuts resulted in lower levels of both total and LDL (“bad”) cholesterol compared to diets with red meat.” (Harvard School of Medicine)
“The healthiest protein options are plant sources, such as nuts, seeds, beans, and lentils; lean meats, such as skinless, white-meat chicken or turkey; a variety of fish or seafood, egg whites… (Mayo Clinic)
“When it comes to cancer, once again, the source of protein seems to matter more than quantity. In the Nurses’ Health Study and the Health Professionals Follow-Up Study, every additional serving per day of red meat or processed red meat was associated with a 10% and 16% higher risk of cancer death, respectively. (Harvard School of Medicine)
The World Health Organization International Agency for Research on Cancer concluded that consumption of processed Meat is “carcinogenic to humans” and that the consumption of red meat is “probably carcinogenic to humans” citing links to colorectal, stomach, pancreatic and prostate cancer. (Harvard School of Public Health)
Results from the Nurses’ Health Study suggest that women who eat more than 95 grams of protein each day have a 20% higher risk for wrist fracture.
It’s all about the Protein “Package” (Harvard School of Medicine)
A 4-ounce broiled sirloin steak is a great source of protein—about 33 grams worth. But it also delivers about 5 grams of saturated fat with no fiber.
A 4-ounce ham steak with 22 grams of protein has only 1.6 grams of saturated fat, but it’s loaded with 1,500 milligrams worth of sodium and no fiber.
4 ounces of grilled sockeye salmon has about 30 grams of protein, naturally low in sodium, and contains just over 1 gram of saturated fat; but no fiber. Salmon and other fatty fish are also excellent sources of omega-3 fats (good for heart health).
A cup of cooked lentils provides about 18 grams of protein and 15 grams of fiber, and it has virtually no saturated fat or sodium.
Food production impacts the environment:
Production of animal-based foods tend to have higher greenhouse gas emissions than producing plant-based foods - and red meat (particularly beef, lamb, and goat) stand out for their disproportionate impact. It takes 1,847 gallons of water to produce 1 pound of beef. Beef has the largest global water footprint. Poultry, pork, and dairy (milk, cheese) have a moderate impact. Beyond emissions, it is important to note that animal agriculture is a major contributor to deforestation, species extinction, and freshwater depletion and contamination.
Strength Training for People over 50 years (adapted from Dr. Wayne Wescott, Human Kinetics, and Healthline 8/24) Author Chandra Villano,ND
Strength Training for People over 50
America is a sedentary society. The predictable result of an inactive lifestyle is an almost-unavoidable increase in body weight. According to Dr. Wayne Westcott, as many as 80 percent of men and women in their 50s and older have too little muscle and too much fat, leading to obesity, osteoporosis, diabetes, high blood pressure, high blood cholesterol, heart disease, stroke, arthritis, low back pain, and numerous types of cancer.Fortunately, muscle loss is reversible. Research shows that resistance exercise is effective for increasing muscle mass at all ages. It is essential for men and women over 50 to engage in regular resistance exercise because the rate of muscle loss nearly doubles after the fifth decade of life.
Benefits of strength training and maintenance of a strong muscular system:
Rebuilding muscle. Dozens of studies have demonstrated that even a relatively brief program of resistance exercise (20 to 40 minutes per session, two or three days a week) can rebuild muscle tissue in people 50 to 90 years of age. Westcott says most of these research programs have resulted in a gain of three to four pounds of muscle after just three to four months of strength training.
Recharging metabolism. Resistance training has a dual impact on a person's metabolic rate because it increases energy use during both the exercise session and the muscle recovery and rebuilding period—up to three days after each workout.
Reducing fat. Most people accumulate fat as they age, even if their eating patterns remain the same. Fortunately, the same strength training studies that showed a three- to four-pound increase in muscle also demonstrated a three- to four-pound decrease in fat weight.
Improving brain health. Those who engage in strength training may have better brain health and protection against age-related cognitive decline. Studies in older adults have pointed to significant improvements in memory after participating in strength training, compared with those who did not participate. More research is needed. According to research, resistance training has many neuroprotective effects, such as increased expression of brain-derived neurotrophic factor (BDNF). BDNF is linked to memory and learning.Reducing resting blood pressure. Hypertension is a major risk factor for cardiovascular disease. Around one-third of American adults have high blood pressure. Westcott says it is encouraging, then, that numerous studies have shown significant reductions in resting blood pressure readings after two more months of standard or circuit-style strength training.
Improving blood lipid profiles. Almost half of American adults have undesirable blood lipid levels, increasing their risk for heart disease. But regular strength training can result in favorable increases of 8 to 21 percent in HDL (good) cholesterol, favorable decreases of 13 to 23 percent in LDL (bad) cholesterol, and favorable reductions of 11 to 18 percent in triglycerides.
Enhancing postcoronary performance. For older adults who have had problems with cardiovascular health, resistance exercise has proven to be a productive means for attaining and maintaining desirable body weight, increasing muscle mass and strength, improving physical performance, speeding recovery from the cardiovascular event, and enhancing self-efficacy.
Managing blood sugar levels and resisting diabetes. “People who have desirable body weights and moderate to high levels of muscular fitness have a very low risk of developing type 2 diabetes,” Westcott explains. Studies have shown significant improvements in insulin sensitivity and glycemic control after several weeks of strength training.
Increasing bone density. Muscle loss is closely associated with bone loss, but fortunately, strength training increases both muscle mass and bone mass. Substantial increases in bone mineral density have been seen after several months of regular resistance exercise. “Regular resistance training is the most productive means for developing a strong and injury-resistant musculoskeletal system,” Westcott proclaims.
Decreasing physical discomfort. While a large percentage of people with lower-back pain can reduce discomfort by strengthening their lower-back muscles, resistance exercise has also proven helpful for people who have arthritis and fibromyalgia.
Enhancing mental health. Regular weight training may boost your mood and improve your mental health. Westcott has conducted several studies on the psychological changes associated with regular resistance exercise, noting significant improvements in depression, physical self-concept, fatigue, revitalization, tranquility, tension, positive engagement, and overall mood disturbance among adults and older adults. Additionally, a small study involving 12 women showed a significant link between strength training and positive body image.
Revitalizing muscle cells. Circuit-style strength training characterized by short rests between successive exercises can increase mitochondrial content and capacity. Westcott says positive results have led researchers to conclude that resistance exercise can reverse specific aging factors in muscle tissue.
Reversing physical frailty. “Even people well past the age of 50 can benefit from sensible strength training,” Westcott stresses. He says reasonable amounts of resistance exercise can enable elderly adults to regain strength, fitness, and physical abilities so that they do less wheelchair sitting and more walking. They'll also be able to do other physical activities such as bicycling.
Reduce risk of injury. According to research, strength training helps improve range of motion and mobility. This can reinforce strength around major joints, like knees, hips, and ankles. One study found that strength training reduced acute sport injuries by one third and overuse injuries by almost 50%.
Combating cancer. Strength training is well tolerated by adult cancer patients and may provide a variety of health and fitness benefits during and after treatment, such as reduced fatigue, increased muscle strength, improved body composition, and enhanced physical function (especially shoulder mobility in patients recovering from breast cancer).