“Chicken breasts and broccoli, Bro”. For our muscle-bound-meat-head friends, chicken breasts, egg whites, and broccoli is a daily staple in their road to the shred-shed. Although this diet is simplistic and boring, our muscle-bound friends do have some merit in their diet.
In our last article we, the general populace, touched on the importance of carbohydrates, and how much is recommended in our daily diets. The other macronutrient we need to focus on is protein. Whether you are an elderly, active or non-active person, athlete, trying to lose weight or build lean muscle, we need to prioritize protein.
Proteins are the building blocks of our body’s organs, hormones, immune system and tissues. They are composed of molecules chained together called amino acids. The human body needs 20 amino acids to function, but 9 are termed “essential” because the body cannot produce them naturally. Thus, these 9 essential amino acids (complete proteins) must come from dietary intake.
The best source of essential amino acids come from animal protein: meat, eggs, poultry, and seafood. However, from a health perspective, consuming large amounts of animal protein also raises the cholesterol and saturated fat amount in our diet. Fortunately, there are a number of plant-based options or combinations that contain complete proteins:
- Soy Beans, Tofu, Edamame
- Buckwheat (soba)
- Quinoa
- Chia and Hemp Seeds
- Amarath
- Rice and Beans
- Pita and Hummus
- Peanut Butter and Whole
- Wheat Bread
- Ezekiel Bread
The daily recommendation for protein intake varies widely as a guideline. Similar to carbohydrates, the amount needed per day is dependent on activity, lifestyle, and age. At a minimum, for health on a sedentary, non-active person, 0.3 grams per pound of body weight is needed to sustain healthy body functions. Thus, a person who weighs 150 pounds and is inactive and sedentary should, at minimum, consume 45 grams of protein per day. In general, 0.8 grams per pound of body weight is recommended for most individuals (150 lb person = 120g per day).
For active and athletic populations, the numbers fluctuate depending on the demand of sport. Endurance athletes, like distance runners, cyclists, and swimmers need 0.5 to 1.0 gram of protein, per pound of body weight. People engaging in weight lifting: body-building and muscle gaining, powerlifting, or weight lifting (Olympic lifts) need 0.7 to 2.0 grams of protein, per pound of body weight. Combination sports that require both endurance and power: basketball, football, soccer, etc need 0.6 to 1.5 grams of protein, per pound of body weight.
When it comes to hypocaloric (aka weight loss) diets, we want to particularly prioritize healthy proteins. Aim for 1.0 to 1.5 grams of protein, per pound of body weight. Prioritizing protein for weight loss sounds like a Keto or Atkins diet plan, but it is not to the extreme of cutting out carbohydrates or intaking a lot of fats.
The benefits of prioritizing protein, for weight loss, is that proteins take longer to break down and digest, thus the feeling of satiety (fullness) lasts longer. Both carbohydrates and proteins count for 4 calories per gram, thus increasing the amount of protein, while decreasing the amount of carbohydrates may decrease the overall caloric intake because of the satiety effect of protein. Again, this is not to advocate eliminating carbohydrates, or reducing them to the point of exercise performance detriment, but to monitor the intake after protein intake is fulfilled.
As we age, the ability to gain lean muscle mass or more importantly, prevent the loss of lean muscle tissue is a vital necessity. Prioritizing protein for the middle aged and elderly helps stave off the loss of muscle tissue (along with some resistance training or activity), and helps promote the bodily functions for optimal healthy tissue and organ function. Aiming for 0.8 to 1.0 grams of protein per pound of body weight seems like a lot for the elderly, especially with their decreased amount of appetite, but the goal is to ensure adequate protein intake versus limitations in consumption.
Hisashi Imura, MA, ATC
Japan Town Medical Group
Practice Manager
Assistant to Dr. Robert Nishime
NOTE:
The information provided on this publication is for educational and purposes only, and does not replace consultation with qualified a health or medical professional who sees you in person, for your health and your medical needs. Please see a physician or health professional immediately if you suspect you may be ill or injured.
