Protein: Why It Is Important And Where To Find It

Protein: Why It Is Important And Where To Find It

Late in the year 2016, I was tired of feeling sluggish and was concerned about my weight.  I knew I needed to exercise more and eat healthier, but needed someone to motivate me and steer me in the right direction with the nutrition aspect. There was so much diet advice out there, it was overwhelming. Nothing I tried seemed to work. So I signed up for a 12 week transformation program with a health coach/personal trainer and nutritionist.

When I went to see the nutritionist, I was to keep a food diary for three days. I was shocked to find out just how little protein I was consuming, and how much carbohydrates I was eating.  My fat intake wasn’t too bad. When you are trying to lose or maintain weight, it is especially important to include the right amount of protein. I also looked at how much protein my family was consuming and realized it was seriously lacking in our diet.

You may be asking yourself, why is protein so important? We could not function properly without protein. It helps us grow, assists our immune system, helps regulate fluid balance, provides energy (4 calories/gram) heals wounds and makes up collagen, the connective tissue that gives our body its shape and more. Proteins are made up of amino acids, which facilitate inter-cellular communication. Without proper amino acids in our diet, our brains can become depleted of these crucial neurotransmitters causing depression, insomnia, attention deficit disorder, anxiety, memory loss, weight gain and addictions. A healthy ratio is important.

Too much protein also has risks (particularly animal protein): heart disease, osteoporosis, stroke, kidney stones and elevated ammonium in the female reproductive tract which can lead to fertility problems.  So how much is the right amount?  If you are sedentary, 20-25% of your calories should come from protein. If you are very physically active, 30% would be appropriate. Research has shown that people who eat a low protein diet (less than 15% of total calories) end up consuming 12% more energy over the course of the day compared to those who maintained 15-25% protein ratio.

Here is a way to calculate your required protein intake:

Sedentary:  weight in pounds X.4                Competitive athlete:  weight in pounds X .75

Active: weight in pounds X.6                        Light body-builder:  weight in pounds X .85

So if you are an active person and weigh 150 lbs, you would require 90 grams of protein per day.

Here is a list of the grams of protein in common food sources:

Many people also choose a protein powder and have it in a smoothie or shake for breakfast. There are many to choose from. They vary greatly in taste, texture, quality, and nutrients. I will cover protein powders and what to look for in another blog. Personally, I like to have the following for breakfast most mornings:

Breakfast Smoothie

Ingredients

• 1 cup dairy free coconut beverage (unsweetened) or almond milk or dairy etc
• 1 cup organic spinach
• 1 cup greek yogurt or almond yogurt (unsweetened)
• 1 serving organic pumpkin seed protein powder
• 1 tablespoon spirulina
• 1 tablespoon organic flax seed oil
• 1 cup strawberries

Total protein: 18-25 grams (depending on choices)

You may substitute dairy choices if you don’t have any allergies or sensitivities.

Ideally, one should choose organic, hormone and antibiotic free sources of protein.

Finally, the best way to see if you are having sufficient protein, keep a diary for a few days, and add up the protein. You will probably be surprised. Remember, protein keeps you satisfied longer, so you will eat less during the day than if you take in too little protein.