Protein Power: Fueling Your Body's Performance

I think it's fair to say that we all have zero issues hitting our daily intake for carbs and fats, but what about reaching your daily intake for protein? The reasons you struggle to reach your daily protein intake are as diverse as the Walmart protein shakes you're trying to choke down.

Few nutrients hold as much importance as protein which is why this week's newsletter is all about protein. Here we'll discuss the optimal intake per body weight, the benefits of protein, the difference between your typical sources and plant-based sources, and the role of supplementation in support of overall health and wellness.

The Essential Macronutrient

Protein stands as one of the three macronutrients essential to our nutrition, alongside carbohydrates and fats. By far my favorite macro! Unlike carbs and fats, which serve primarily as sources of energy, protein is responsible for maintaining the structure and integrity of your cells, tissues, and organs. Without them, your body would be like the end of Jenga game, just waiting to collapse at any moment. Protein plays an important role in several bodily functions. Instead of flooding you with its plethora of benefits, I'll list out some of the most common you may or may not be familiar with.

• Muscle repair and growth: When we exercise or participate in physical activity, our muscles undergo microscopic damage. Protein helps provide the necessary amino acids to repair and rebuild muscle tissue, leading to muscle growth and enhanced strength. More protein, more gains!!
• Hormone synthesis: Some of you can be some moody little babies. Protein is essential for synthesizing hormones like insulin, growth hormone, and thyroid hormones which helps regulate various processes such as metabolism, growth, and mood.
• Enzyme function: Enzymes are catalysts that facilitate biochemical reactions within the body. Many enzymes are composed of proteins. This can assist in the body's detoxification processes, helping to remove harmful substances, such as toxins and drugs (cannabis is NOT a drug), from the body.
• Immune function: Proteins are involved in the body's immune response, helping to identify and neutralize the "opps", such as bacteria and viruses. Antibodies, which are proteins produced by the immune system, bind to specific antigens on pathogens to mark them for beatdowns by other immune cells.

Protein Per Body Weight: Finding Your Optimal Intake

Please stop listening to your favorite instagram influencer. Finding your optimal intakes requires you to actually know what you're doing haha. Now determining the appropriate amount of protein to consume depends on factors such as age, sex, weight, activity level, and your overall health goals. One commonly used metric for assessing protein intake is a gram of protein per gram of body weight.

The Recommended Dietary Allowance (RDA) for protein varies depending on age and sex. For adults, the RDA is set at 0.8 grams of protein per kilogram of body weight per day. However, this recommendation may not be sufficient for individuals with higher activity levels, athletes, or those seeking muscle growth and maintenance.

For my gym rats and fitness enthusiast that participate in regular exercise or strength training, protein requirements may increase to support activity levels. Research suggests that protein intake ranging from 1.2 to 2.2 g of body weight per day may be optimal for athletes and my physically active individuals.

It's important to note that protein needs can vary greatly among individuals, and personalized recommendations should consider factors such as training intensity, duration, and individual response to protein intake.

Fueling Health and Performance

In sports and athletic performance, every step, every sprint, and every lift carries significance. As the backbone of muscle repair, growth, and overall physiological function, protein is that foundation you support your body with.

I'm sure you're already familiar with its ability to accelerate recovery post-exercise, but protein offers a multitude of advantages when it comes to your overall health and wellness.

• Muscle maintenance and growth: Protein provides the essential amino acids necessary for preserving lean muscle mass and promoting muscle hypertrophy (growth). Protein intake is particularly crucial for individuals engaging in strength training to support optimal performance and recovery.
• Weight management: Protein-rich foods have been shown to increase feelings of fullness and satiety, leading to reduced calorie intake and improved weight management. Try staring your morning with a protein packed meal and see how full you feel after. Including protein in meals can help prevent overeating, ultimately supporting weight loss or weight maintenance efforts.
• Metabolic health: Protein plays a key role in regulating metabolism, including the thermic effect of food (TEF) – which is the energy expenditure required for digestion, absorption, and metabolism of nutrients. Compared to carbohydrates and fats, protein has a higher TEF, meaning that consuming protein-rich foods can boost calorie expenditure and support weight loss efforts.
• Blood sugar control: Protein-rich meals have been shown to help stabilize blood sugar levels and reduce postprandial glucose spikes. Including protein in carbohydrate-containing meals can slow down the absorption of sugars into the bloodstream, preventing sharp fluctuations in blood glucose levels and promoting better glycemic control. This is very important for all my diabetics.
• Bone health: I don't need to elaborate too much here but protein is a vital component of bone tissue, contributing to bone strength and density. I would say "drink your milk" but I'm lactose and I don't want the vegan cult to come after me haha. Either way adequate protein intake helps maintain bone health and can help reduce the risk of osteoporosis and fractures.

What's the beef? Plant Protein vs. Animal Protein

Protein can be obtained from both animal and plant-based sources. Both can support your protein needs. HOWEVER, it is important to note that animal proteins are considered complete proteins because they contain all essential amino acids. (Cover your eyes vegans) Many plant proteins are considered incomplete, because they lack one or more essential amino acids. Now, that doesn't mean there aren't any (quinoa, soy, etc.) but it's debatable which source is better.

Despite this difference, plant-based proteins can still contribute to meeting your daily protein needs when consumed as part of a balanced diet. Additionally, combining different plant protein sources, such as legumes, grains, nuts, and seeds, can help create complete protein profiles that mimic animal-based sources.

I think it's also important to mention that plant based proteins often come with added health benefits, including more fiber, phytonutrients and a lower saturated fat content. In my personal opinion, I think you should incorporate protein sources from both categories to get the maximum health benefits. Either way, both sources can support your health needs accordingly.

Protein Supplementation: Enhancing Performance and Recovery

Even though I am a firm believer in obtaining your protein through whole foods, I see no issue with supplementation (when done appropriately). Protein supplementation can come in the form of powders, shakes, bars, and other convenient products not mentioned. Protein supplementation is a convenient and efficient way to increase protein intake, particularly for those with higher protein requirements or for those who just can't stomach all the food.

When considering protein supplementation, it's essential to choose high-quality products from reputable brands and to use them as part of a balanced diet. While protein supplements can be a convenient way to boost protein intake, whole foods should remain the foundation of a healthy eating pattern, providing a wide range of nutrients and phytochemicals that promote overall health and wellness.

When choosing a protein supplement, you should always consider the quality of the protein. Look for protein powders with high biological value (BV) or Protein Digestibility Corrected Amino Acid Score (PDCAAS), which indicate how efficiently the body can utilize the protein. For instance, whey protein isolate is often praised for its high BV and PDCAAS scores, making it a popular choice.

As I always say, be mindful of the ingredients and additives in the protein powder. Most protein supplements contain added sugars, artificial flavors, or fillers that may not align with your dietary goals. I will ALWAYS opt for the products with fewer ingredients. Lastly, just make sure you take into consideration the digestibility or any allergen concerns. You don't want to be out here looking like Hitch.

As we wrap up this week's newsletter, I'm hoping you now have a better understanding of the significance of protein in our nutrition. Throughout this article, we have discussed the importance of protein, different sources of protein, and strategies for incorporating it into our daily meals. Additionally, you should now know that you can still get your essential aminos through supplementation and both animal and plant-based sources. Protein stands as a cornerstone of nutrition so make sure you start prioritizing protein-rich foods and start incorporating them into our daily meals and snacks. Stay healthy my friends!

Disclaimer: The information provided in this article is for educational and informational purposes only and should not be construed as medical advice. The information suggested is not intended to diagnose, treat, cure, or prevent any disease or condition you currently have. Always consult with your primary care team or a qualified healthcare professional before making any dietary changes, especially if you have a specific medical condition, are pregnant, nursing, taking medication, or are under the age of 18. Thank you :)