You May Need More Protein than You Think!

WadeintoFitness.com
May 27
4 min read

Most people know that protein plays a key role in the development, maintenance, and performance of lean muscle and healthy bodies. What many aren’t aware of:

How little protein they are actually getting.
The increasing need for protein as we age.
Protein builds muscle and muscle strength is one of the largest predictors for disease and how long we live!
New suggestions on protein intake and how to calculate how much protein we need.
That protein must be combined with fitness training to activate muscle growth.

We naturally start to lose muscle mass around age 30. This loss is called sarcopenia. The muscle loss compounds and accelerates through the years. It can go unnoticed until our 50s and 60s when we don’t feel as strong and lean as we once did and tasks become more challenging. This loss of muscle isn’t just an inconvenience, muscle loss and strength are accurate indicators of disease and death for all ages.

The good news? Much of this process is under your control! We can and should maintain and develop muscle and strength at every age. Key components to this process are getting adequate protein paired with exercise and resistance training. This combination isn’t about looking great (though that’s definitely a benefit); our life and quality of life depend on it.

Many people do not consume enough protein, especially during breakfast and lunch, the times when protein is most effective for stimulating muscle building and maintenance. Without exercise and resistance training, however, even if we are eating adequate protein, our body becomes inefficient at making protein into muscle. The two need to go together. You don’t have to be a professional body builder or in the gym every day – but it does mean regularly working the muscle of the body with effort. There are many accessible ways to do this including our Wade into Fitness classes.

Protein’s Key Roles:

Strength & Muscle Mass: Protein gives us the essential amino acids needed for muscle building, repair and maintenance. Lean muscle mass is essential for joint stability, healthy movement, metabolic health, balance and preventing falls. Muscle mass is a strong indicator of longevity and independence later in life.

Bone Health: When paired with adequate calcium, protein enhances calcium absorption and building bones. Midlife is a crucial period for preventing or delaying osteoporosis, especially in postmenopausal women.

Healthy Weight and Blood Sugars: Eating more protein helps regulate blood sugar, curb appetite, and help with weight maintenance and loss. It’s especially helpful in preventing mid-life weight gain due to hormonal changes, particularly belly fat that’s linked to higher heart disease risk and other issues.

Recovery and Strengthened Immunity: Protein is essential for tissue repair, the production of immune cells, and the proper functioning of enzymes. It enables general injury recovery. And as recovery becomes more challenging with age, adequate protein intake helps the body heal and maintain resilience.

Minimum Amount of Protein to Not Get Sick

The current Recommended Daily Allowance (RDA) for adults is to get a daily minimum of 0.36 grams per pound of your weight. According to a number of reputable sources, however, most adults need to aim for more than the current RDA. According to Harvard Health, “this is the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day.”

Many in the fitness industry also recommend adding additional protein after a workout for recovery. The more active you are and physical fitness you are participating in, the more protein you likely need. Protein should be consumed within a healthy, balanced diet; i.e. whole food carbs are not evil! Your protein should be spaced out evenly throughout the day for a consistent supply of protein to the body. All at once obviously is overload and not a good idea.

How Much Protein Do I Need?

To calculate your minimum protein needs for your weight you can use the RDA 0.36 x your weight in pounds. There is much current debate in the health and fitness industry on the exact amount above this you need depending on age, gender, and activity level. Fitness industry suggestions range from 0.54 - 1.5 grams x your weight in pounds. Unless you are intensively weight training, however, many suggest staying within the 0.54 - 0.73 range. Seniors in particular are often found to be eating far less than even the minimum RDA. Consult a qualified nutritionist and your doctor for your particular needs. Various medical conditions could impact the amount of protein needed by an individual.

Example for a 150 lbs adult per day

RDA minimum: 150 lbs x 0.36 = 54 grams of protein per day (18 grams per meal)

Fitness/research industry common baseline: 150 lbs x 0.54= 81 grams (27 grams per meal)

Once you and your health professionals calculate how much protein you need and you start looking at labels, you may be surprised at how challenged you are to get enough protein!

Protein Sources

High quality protein from a variety of sources is best. Some examples of animal based protein are eggs, Greek yogurt, chicken, turkey, lean beef, or fish (fatty fish like salmon is especially good). Plant based proteins include chickpeas, black beans, lentils, quinoa, tofu, tempeh, or edamame. You can easily find the protein content of a food on its label or on the Internet.

Protein Recipes

For your convenience we plucked these high protein recipes from the Wade into Fitness Blog.

High Protein Pancakes: Delicious, easy and loaded with protein! As a bonus this recipe is gluten free, nutritious and you can make it all in one blender!
Sautéed Chickpeas: Great, Quick Snack!

#Nutrition #Protein