Lean, Mean, Protein Machine
The new year will generate a lot of diet changes as part of our New Year's resolutions. There are many fad diets out there which make it confusing for us to understand what works and what is healthy for us. While I certainly have an opinion on a lot of different diets and weight loss techniques, I am going to opt not to talk about what I don't like, and instead emphasize the most important part I believe each of our diets should have.
Protein is one of the 3 macronutrients as part of our daily diet. Protein is essential for the growth, maintenance, and repair of muscles. Currently, the FDA recommends you eat approximately 2,000 calories a day, with 50g coming from protein. After consuming much material from multiple sources that I trust, I will comfortably push back and say that at a minimum we should be getting .8g/lb of body weight of protein a day. For example, if I am 175lbs, I should be eating 140g of protein a day, MINIMUM.
Protein plays a crucial role in supporting overall health and serves many different benefits. To keep it simple, 3 major benefits of protein include the following: It helps us grow/maintain muscle, helps with appetite control, and supports blood sugar regulation.
1. The main function of protein that we likely all know or at least understand to some level is that it helps us build muscle. When you engage in physical activities or exercise, especially resistance training, your muscles undergo stress and micro-tears. Protein provides the necessary amino acids that act as building blocks for repairing and rebuilding these muscle tissues. Maintaining muscle and strength is one of the most crucial measures for longevity.
2. Protein-rich foods have a strong satiating effect, meaning they help you feel fuller for a longer period. Including an adequate amount of protein in each of your meals can contribute to better appetite control and reduce the likelihood of overeating. This is particularly beneficial for individuals aiming to manage their weight or those on a weight loss journey.
3. Protein plays a role in supporting a healthy metabolism by slowing down your digestion. Slowing down your digestion results in slowing down the absorption of glucose, allows you to feel full longer, and allows for more time to absorb additional protein. Slowing down the rate of glucose absorption is particularly important for preventing rapid spikes and crashes in blood sugar, promoting sustained energy levels, and reducing cravings for sugary foods. Stable blood sugar levels are associated with better energy regulation and a lower risk of developing conditions like insulin resistance and type 2 diabetes.
Ironically, some of the best protein-dense meals all come with controversy. Eggs, fish, and animal proteins are the 3 of the healthiest ways for us to get protein, yet we are told things such as eggs will raise cholesterol, fish has mercury, and animal proteins can cause heart disease. This is nothing more than fearmongering. Eating eggs for breakfast and salmon or a steak for dinner is not what is going to kill you.
I will admit that getting to at least .8g per pound of body weight a day can be difficult for someone if they have been following the FDA’s regulation or have been on a restricted caloric diet. As a result, one of the best ways you can ensure you are hitting your daily protein goal is to supplement with whey protein. My current favorite whey protein supplement is Transparent Labs due to its clean ingredient profile, low sugar content, and grass-fed whey. When looking for a protein supplement be sure to read your labels closely to see what other ingredients are included. If you can't pronounce most of the ingredients and if the sugar content is high (added sugars) it's probably not the best option.
To summarize, if you begin to eat more protein with every meal and change nothing else about your diet you will be in better shape. You will maintain/grow muscle, you will become fuller more quickly and not need to snack or overeat, and you will have an improved metabolism.
It goes without being said but if you are currently working with a nutritionist or have been advised by a professional about your daily nutritional plan, please continue to follow your specific protocol or consider asking what more protein in the diet would do for you!
Thanks for reading,
Dr. Ryan