How much protein do I need daily? Importance of R.D.

Protein is vital to your health. For women, it’s not just about building muscles; It also aids in weight management and supports gut, hormonal and skin health. These are goals that many of us share! While protein seems to be the latest trend, there’s more to it than just social media snippets. So let’s take a closer look at its benefits, how much protein you need, and the best ways to incorporate protein into your diet! We’ll cover the role of protein in the body, its impact on your health, and how to calculate your ideal protein intake.

What is protein?

Proteins are made up of amino acids and are often called the “building blocks of life” because of their important role in cell growth and repair. There are 20 amino acids, 9 of which are considered “essential” because your body cannot produce them. This requires us to help them through food.

How protein works in the body

The body relies on the protein you consume. Protein is broken down into amino acids (you can think of them as Lego bricks that fit together to form complete proteins), which are then absorbed into your bloodstream. These amino acids come into play and are integral to a variety of body systems, including cardiovascular, muscular, gastrointestinal, immune, cardiovascular, nervous systems, and even the reproductive system. As you can see, protein is involved in just about everything, so making sure we get enough protein in our diet is crucial for optimal health.

The impact of protein on your health

The most well-known benefits of increasing protein intake include weight management, muscle growth, and satiety (helping you feel full). Additionally, protein helps maintain lean muscle mass as we age, which is key to maintaining metabolism and overall strength, especially for women! Did you know that after the age of 35, women begin to lose 0.5% of their muscle mass per year, which can take a real toll on their health, leading to sarcopenia and impacting basic daily activities? This statistic is not meant to scare you, but to inspire you to help support your muscles with adequate protein and exercise.

Okay, so now you know protein is important for muscles, but how else does it help? Adequate protein also supports gut health, hormone balance, bone density, skin health, and even reproductive health.

Here’s a closer look at how protein supports healthy weight, gut, hormones, and skin.

• Weight management: Protein is the most satiating macronutrient, which means it helps you feel fuller longer. Research shows that increasing protein intake can help control appetite and even give your metabolism a slight boost by increasing the thermic effect (TEF) of food (i.e., the amount of energy your body needs to digest it).
• Gut Health: Protein helps repair tissue (remember, all of its amino acids or building blocks), including those in the digestive tract, which is essential for a healthy and strong gut lining. Additionally, digestive enzymes (worker bees in the intestines that help break down food) are composed of amino acids.
• Hormone balance: Protein provides essential amino acids needed for hormone production and helps regulate key hormones such as insulin, thyroid hormones and hormones involved in appetite control. Adequate protein intake is essential for maintaining optimal hormonal health by supporting muscle mass and balancing stress hormones like cortisol.
• Skin health: Finally, they are essential for skin health as they provide amino acids for collagen and elastin production, keeping skin firm and elastic. Adequate protein intake also supports skin repair, hydration and healthy barrier function, helping to prevent damage and maintain a youthful appearance.

How to calculate your ideal daily protein intake

As a registered dietitian, I’m often asked, “How much protein should I eat per day?” It’s a great question; let’s be honest, it doesn’t have a one-size-fits-all answer. How much protein you need depends on your age, weight, health goals and lifestyle. Here’s a general breakdown:

• For overall health: According to the RDA (Recommended Daily Allowance) and AMDR (Acceptable Macronutrient Distribution Range), adults should aim for 0.8-1 grams of protein per kilogram of body weight per day. This translates to At least 0.5 grams of protein per pound (If I round up!). For example, if you weigh 150 pounds, your goal might be to consume 75 grams of protein per day. However, some argue that this numerical guideline is outdated and suboptimal, and that people may benefit from higher protein intake, as shown below.
• For active people/muscle growth: You may benefit from 1.2-1.6 grams of protein per kilogram (that’s about 0.75 grams of protein per pound of body weight). In practice I found Many women (and men) benefit from closer to 0.75-1 g Protein per pound. But here’s where it gets tricky. If your goal is 1 gram of protein per pound, that will add up quickly overweightor is heavier than you want to be. In these cases you may benefit from aiming slightly lower, approx. 0.5 – 0.75 Grams per pound of body weight.
• For weight management: Higher protein intake can enhance satiety and help you feel fuller for longer, which may make it easier for you to stick to a healthy eating plan. When I work one-on-one with clients, I evaluate the amount of protein they are currently consuming in relation to the rest of their diet and usually adjust accordingly. However, I generally use similar principles to those who are active or want to build muscle.

In a nutshell, general protein guidelines might look like this 20-30 grams of protein in meals and 5-10 grams of snacks per day, totaling about 70 to 110 grams of protein.

That said, it’s possible to take things too far. Too much protein can stress the kidneys and cause an imbalance of other essential nutrients. That’s why you may find it beneficial to work with a nutritionist who can personalize your protein goals. Additionally, I encourage you to consult your doctor if you have any conditions that affect kidney function.

3 Protein Nutrition Tips

1. Prioritize high-quality protein sources:
   • Animal sources: Consider focusing on animal protein sources as they tend to be more bioavailable (i.e. easier for your body to use), especially if You want to gain lean body mass or muscle. These may include chicken, salmon, beef and eggs, which also contain other nutrients such as B vitamins and Omega 3s.
   • Plant-based sources: Organic tofu, quinoa, beans and lentils are all great, especially when paired with complementary foods to create a complete protein. For example, pair beans with rice to get a complete amino acid profile.
2. Incorporate protein into every meal:
   • Aim for 20-30 grams per meal. This balanced approach maintains blood sugar levels and helps you stay energized throughout the day. Additionally, it ensures that you consume 60-90 grams of protein from meals alone.
   • HUM’s Core Strength Protein Powder is the perfect addition to smoothies, oatmeal or baked goods for a protein-packed breakfast.

3. Plan protein-rich snacks:

• Remember not to overcomplicate it; grab some hard-boiled eggs, Greek yogurt, a cheese stick (or two), a beef/turkey/chicken jerky stick (Chomps or Epic are great), a protein shake (OWYN and Corepower are popular brands), roasted chickpeas (Biena is a great brand), or protein bars (Go Macro, Perfect Bar, or Truvani are my favorites) for a quick and easy of protein-rich snacks.

3 Easy Protein-Rich Recipes

Protein Berry Smoothie

2 scoops Core Strength (20 grams protein), 1 cup frozen mixed berries, 1 tablespoon almond/peanut butter, and unsweetened almond milk (or milk of your choice!)

High protein “ice cream”

I’ve been dying to try the Ninja Cream recipe since I don’t have one (but! I’ll give in eventually)! This looks like a fun and delicious way to make a high-protein dessert. A lot of people on TikTok have been using protein powder – Core Strength has a nice vanilla flavor which might be the perfect supplement for you.

Cottage Cheese Scrambled Eggs

Check out this popular TikTok recipe that combines scrambled eggs and cottage cheese for a protein-packed breakfast.

Key Points of Protein

Protein is essential for health, supporting muscle growth, weight management, gut health and hormone balance. Many people eat less protein than they realize, so increasing your protein intake can be an important step to support your body!

That said, protein is just one piece of the puzzle. To truly thrive, it’s crucial to maintain a balanced diet that includes plenty of plant-based foods, healthy fats, and other key nutrients. Focusing on high-quality protein sources and pairing them with whole foods that are rich in fiber and micronutrients will provide you with powerful nutrients to help you stay healthy!