Protein: How much is enough?

Protein

Protein is the major building block for the body.  As a competitive bodybuilder I know it’s huge importance.  It is the primary component of muscle and is essential for the formation of all cells.  Protein is also critical for optimum immune function.  When deprived of protein, the body is more susceptible to allergies, infection, and disease.  Anyone who is recovering from surgery, a wound, or burn may require more protein to promote tissue repair during healing.

Proteins used by the body are made up of several different amino acids.  The body is capable of making some of the amino acids, but not all of them.  The amino acids that it cannot make are called “essential” amino acids because they must be consumed in the food we eat.  Eat a variety of foods to be sure that you get all of the amino acids you need.  Lack of protein can cause growth failure, loss of muscle mass, decreased immunity, weakening of the heart and respiratory system, and death.

In order to get adequate protein from our diet we need to eat a variety of foods each day.  The most common source of protein in the American diet is meat.  Milk and most dairy products are also rich in protein.  Egg white is said to have the most complete protein.  I believe this.  I eat 6 egg whites every morning for breakfast.  Like the egg’s yoke, many of these animal sources of protein can also be high in fat.  To avoid too much fat, select leaner cuts of meat, fish and poultry.  Cook without adding fat by baking, broiling, barbecuing, or boiling your meat.

Vegetarians can also get adequate protein in their diets by eating beans and lentils as well as a variety of vegetables and grains.  Certain beans, when eaten together with certain other beans or grains, can make a complete protein source.  An example is eating corn with black beans.  Nuts and sees are also good sources of protein.

How much protein do we need?  The average adult needs 8 grams of protein per 20 pounds of body weight.  As an athlete we find that 1 gram per lean pound of body weight works great.  That’s just equal to about 1-2 more servings per day than a person that is not as active.  This is why it is important to know what your body fat% is so you can adjust your protein intake as your body changes. 

Balance carbohydrates with proteins.  Eat a variety of foods to be sure that you get all of the amino acids you need.  Soybeans, tofu, and other soy-based foods are excellent alternatives to red meat.  Eat 2-4 servings of soy a week.  A high protein diet (such as red meat, cheese, and  full-fat dairy products) that is high in saturated fat and low in vitamins and minerals may increase the risk for heart disease.  Cut back on highly processed carbohydrates (like commercially prepared foods) and increase protein to improve levels of blood triglycerides and HDL’s.

Digesting lots of protein takes calcium.  Eating a high protein diet for a few weeks will not affect your bone strength.  However, eating a high protein diet for a long time may increase the risk of weakening bone.  High protein diets should be used with extreme caution, if at all.  If you are overweight  do not necessarily need more protein.  Most athletes feel we perform better and increase our muscle mass if we follow a higher protein diet.

The USA Food Guide Pyramid recommends that adults get 2-3 servings of meat and 2-3 servings of milk group products everyday.  Low-fat selections are best of course.  A serving of meat is 3-4 ounces or about the size of a deck of cards.  One serving of milk one cup and for cheese, a serving is about 2 ounces. 

Make sure you take the time to figure up your weight and protein calculation.  You need to know the numbers to make sure you are getting enough protein!