Nutrition
by Baylor Scott & White Health
Feb2,2024
There has been a lot of buzz around the benefits of a “high protein” diet recently, fromboosting your metabolism to improving your workouts. But how much protein should yoube having each day and how can this help you reach your health and well-being goals?
The importance of protein in our diets
Whether it’s in the form of lean meats, dairy or protein bars, protein is an essential partof building lean muscle and aiding recovery after workouts.
Protein also plays a vital role in supporting our immune system, stabilizing our blood sugar,strengthening our hair, skin, and nails, balancing our hormones, keeping us feeling fullthroughout the day and boosting our metabolism. But despite its importance to ourhealth and well-being, a combination of the typical Western diet and our busy livesmeans that we often miss these goals.
How much protein should we be eating?
It is essential to make sure you’re getting adequate protein in your everyday diet. Theamount of protein that you should aim for each day varies based on your age, genderand physical activity.
Protein intake is also based on different factors in your life such as your activity level, health goals (if you’re strength training or exercising regularly, you may need more) or life-changing events such as pregnancy. During pregnancy, women need to increase their protein intake to support the baby’s growth and development.
To determine your recommended daily protein intake in grams, you can multiply yourbody weight in pounds by 0.36 or use a protein calculator. So, if you weigh 145 pounds,you should aim to have around 52 grams of protein each day.
Try to include at least 25-30 grams of protein per meal and 10-15 grams of protein inyour snacks. Our bodies on average only absorb 30 grams of protein in a sitting, so it’simportant to spread out our protein intake throughout the day in your snacks and meals.
What foods and drinks are rich in protein?
Eating a well-balanced diet is the best way to ensure you’re hitting your protein goalseach day and natural protein provides your body with healthy amounts of fats, carbs, vitamins and minerals.
The key to eating sufficienthigh-quality protein is to incorporate a variety of foods, rather than relying on only onesource. Protein-rich foods include:
- Beans, peas and lentils
- Dairy products
- Eggs
- Lean meats and fish
- Seeds and nuts
- Soy products such as tofu and tempeh
Many people like to incorporate protein bars into their diet, but it’s essential to chooseone that is full of both protein and fiber. Protein bars and shakes can be a simple, quickway to hit your daily protein goal, but getting your protein from a well-balanced diet isimportant and can help fill your body with other essential nutrients such as fiber, vitaminC and antioxidants.
7 simple ways to up your protein intake
It can be easier than you think to ensure you’re hitting your daily protein goals.
- Start your day with protein
Set yourself up for success by starting your day with protein. Focus on high protein breakfast options such as eggs, milk, protein smoothies, turkey bacon or dairy products such as Greek yogurt and cottage cheese. If you’re looking for a plant-based option, you could try soy products such as tofu or tempeh.
- Eat your protein first
Prioritize your protein before diving into starches (like potatoes) or other items on your plate. Starting with protein ensures you eat it before feeling too full.
- Have protein-rich snacks on hand
If you’re on the go or have a busy workday, having a protein-rich snack on hand can help ensure you meet those goals. Rather than reaching for chips or sweets when you’re hungry, try stocking up on healthy protein bars to grab when you’re busy or adding an easy protein like nuts, edamame or cheese to your afternoon snack.
- Add collagen to your coffee or tea
Collagen peptides are flavorless and can be added to any beverage. They have multiple jobs in the body, from building collagen and other proteins to protecting already existing collagen from damage. Although research is ongoing, some benefits of collagen can include skin health, wrinkle prevention, hair and nail growth, bone health and reduced cancer risk. There are typically 18-20 grams of protein in a serving.
- Make simple swaps in your everyday recipes
Look for easy ways to add or substitute proteins into the recipes you already know and love. Swapping rice for quinoa or using Greek yogurt instead of regular yogurt are just two easy ways you can do this. There are also many protein-rich options out there that are delicious and good for you, such as chickpea pasta noodles.
- Add protein supplements
Supplements are a quick and convenient option that can be useful if you’re struggling to eat enough protein. There are a variety of protein supplements you can try, including whey protein, casein protein and soy protein. These can be added to smoothies, yogurt or even just water.
- Prep your meals for the week
Prepping your favorite protein options ahead of time will help you stick to your healthy eating goals throughout the week. Meal prepping is a fun and tasty way to consistently enjoy well-balanced meals, even when you’re busy or tired!
What happens if we don’t get enough protein?
Protein plays a very important role in our bodies and a protein deficiency can lead toseveral health conditions or concerns:
- Feeling weak or fatigued
- Higher risk of bone fracture
- Increased hunger
- Loss of muscle mass
- Swelling in the body
- Vitamin and mineral deficiencies, such as iron or vitamin B12
- Weakened hair, skin and nails
Being proactive about your health and diet will ensure you’re living well for years tocome. As protein is a key nutrient in our diet, incorporating more of it can make asignificant difference in your day-to-day life and overall well-being.
If you’re unsure of how much protein you should be eating or if you need advice on howto properly fuel your body, a registered dietitian can develop a nutrition plan thatis tailored to you and your life. Our dietitians can work with you to meet your goals. Find one near you.
