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.
