What one thing can relieve:
- Fatigue
- Depression
- Frequent colds and infections
- Problems with hair, skin, nails, connective tissue and bones
- Decreased muscle mass unresponsive to training exercise?
PROTEIN!
So say the experts and so say clinical results.
Experts Concur
Way back in 2007, protein experts from Asia, North America and Europe got together and had the Protein Summit.
From that they issued a consensus statement – every single one of these PhD protein expert nutritionists signed off on it – that the published RDA of protein of 0.8 to 1.2 grams of protein was insufficient to produce optimal clinical outcomes.
Studies Show
This was backed up by a study in 2015 in adults.
“Collectively, these data suggest that higher-protein diets that contain between 1.2 and 1.6 g protein · kg-1 · d-1 and potentially include meal-specific protein quantities of at least ∼25-30 g protein/meal provide improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes”
Then the elderly who were frail or in danger of becoming frail were studied in 2018.
It concluded “The present study indicates that protein intake of 1.5 g · kg-1 · d-1 has the most beneficial effects in regard to preventing sarcopenia and frailty compared with protein intakes of 0.8 and 1.2 g · kg-1 · d-1 in prefrail or frail elderly subjects at risk of malnutrition.”
In fact, the 1.5 gram group had approximately 500% of the increase in muscle mass compared to the lower groups, and a doubling in gait speed.
What does that have to do with me?
- Are you a healthy adult wanting to maintain health?
- Are you suffering from any of the conditions on the opening list?
- Are you elderly or living with a chronic disease?
Then, you might want to pay attention and calculate your protein intake.
I would include anyone with a chronic disease, whether diabetes, chronic fatigue, heart disease, or whatever in the category of the frail elderly.
What does it look like for me?
Active healthy adult
- 1.2 to 1.6 grams/Kg
- 0.5 to .75 grams/lb
- 89 – 119 g for women
- 104 – 138 g for men
Adult building muscle mass / person with chronic disease
- 1.7 to 2.1 grams/kg
- 0.7 to 1.0 grams/lb
- 124 – 158 grams for women
- 145 – 185 grams for men
Optimal Protein per meal
- Young adult 15 – 25 grams
- Age 30 – 60 20 – 30 grams
- 60+ > 25 grams
The most effective way to do this is when you break your fast for the night, make it high protein.
After a day of resistance training, 40 grams of protein before bed may also be a good idea after plenty of protein during the day.
Diversify Your Protein
It is important to get protein from diverse sources. Protein powders and bars might be convenient, but we need to eat real food too. Here are some ideas to mix and match:
- Eggs: 3 = 18 grams
- Grass-fed burger: 4 oz = 24 grams
- Turkey thigh: 2.5 oz = 20 grams
- Tuna: 2.6 oz pouch = 17 grams
- Salmon, cooked 3 oz = 21 grams
- Beef or Turkey Jerky: 1 oz = 10 – 15 grams, check the label
- Nut butter: almond or peanut = 3 Tbs @ 7g/Tbs = 21
- Almonds 3 oz = 18 grams
- Sunflower seeds: 4 oz = 20 grams
- Pumpkin seeds: 4 oz = 20 grams
- Hemp seeds: 1/2 cup (80g) = 24 grams
- Sprouted garbanzo beans 0.9 oz (¼ cup) = 25 grams
- Hard Cheese: 3 oz = 21 grams
- Cottage Cheese: ¾ cup = 21 grams
- Yogurt, Greek, Dairy or Non-Dairy: can be 5 – 18 grams per serving, check the label
- Protein bar: varies – can be 10 to 13 grams
- Protein powder: varies – average 15 grams/scoop
Add to this list for yourself and see where you get in a day.
What do you feel?
More energy? More clarity? Stronger muscles?
Less colds and flu? Infections heal faster?
Could it be as simple as getting adequate protein?
