Protein - The Magic Macro?
In the dynamic world of nutrition, protein emerges as a powerhouse, influencing not only muscle development but also blood sugar regulation and even the health of our hair. This macronutrient's multifaceted role extends beyond the gym, making it a key player in holistic well-being.
Disclaimer: The following information is NOT medical advice, but purely educational information. Please speak with the appropriate healthcare professional prior to attempting any intervention.
What & Why
Protein is made up of our building blocks - amino acids! There are 20 different types and all have crucial roles in various physiological processes. We must get essential amino acids from our diet as we do not naturally produce these. Most commonly known for the effect on muscles, protein also is important for immune function, mental stability, gut integrity, and even hair health!
Protein acts as a blood stabilizing force. Including protein-rich foods in your meals can help slow down the absorption of glucose, preventing rapid spikes in blood sugar. This steadier release of energy not only aids in maintaining balanced blood sugar levels but also contributes to sustained energy throughout the day.
Importance of Protein for Blood Sugar Maintenance
Satiety and Weight Management: Protein-rich foods are known for their ability to induce a feeling of fullness. Including adequate protein in your diet can help control appetite, preventing overeating and aiding in weight management. This is particularly important for individuals looking to stabilize blood sugar levels and reduce the risk of insulin resistance.
Muscle Preservation and Metabolism: Proteins are the building blocks of muscles, and maintaining muscle mass is crucial for overall health. As we age, preserving muscle becomes increasingly important for metabolic health. Adequate protein intake supports muscle maintenance, contributing to a healthy metabolism and insulin sensitivity.
Stabilizing Blood Sugar Levels: The combination of protein, fats, and fiber in a meal can slow down the digestion and absorption of carbohydrates, leading to a gradual release of glucose into the bloodstream. This helps prevent sharp spikes and crashes in blood sugar levels, promoting a more stable and sustainable source of energy.
Knowing Your Appropriate Intake
There are SO many variables when it comes to deciding your specific intake of protein. Proper amount of protein can be a controversial topic. Requirements also depend on muscle maintenance vs muscle growth, loss of hair, GI disturbances, etc. The current recommended daily protein intake is 46g/day for females 14 and older. The Recommended Dietary Allowance (RDA) guidelines state that healthy adults need 0.8 gram of protein per kilogram of body weight. For example, if you weigh 150 lbs, that would translate to 55g of protein per day. These guidelines are specific to avoiding malnutrition - not maintaining or supporting metabolism, muscle growth, activity level, and hormonal influence.
Dependent on goals, hormonal influence, and activity level, my typical recommendation based on clinical and peer-reviewed evidence is aiming for 1.4-2.0g of protein per kilogram of body weight. Generally, it is wise to aim for ~100g/day or 30-35g/meal. To emphasize, this is a conversation to discuss with your trusted healthcare integrated practitioner for your personalized nutrient needs.
You may be reviewing these numbers thinking: a) I have no idea how much I consume or b) that is SO much protein! If you’re thinking ‘a’ - take this week to track! Awareness is key. If you’re thinking ‘b’ - The average person does not consume enough protein and we NEED it. If you know your typical daily amount and want to reach to a more optimal value, increase slowly. A quick overabundance can cause some irritation, so slowly introduce more per day or per meal.
Examples With Amounts
Quality Protein Powder
I suggest the serving size to be around 21-30g/serving
Brands I like: Truvani, Clean Simple Eats (if you’re not dairy sensitive), and KOS,
Edamame
1 cup = ~18g
Lupini Beans
1 cup = ~65g (WOAH)
Pop in air fryer with desired seasonings for a crunchy snack
Switch broths and stocks for bone broth
Eggs
1 egg = 7g
Chose lean meats and incorporate red meats in moderation
Prioritizing protein in your diet goes beyond mere muscle building – it plays a vital role in maintaining balanced blood sugar levels and promoting overall health. By incorporating a variety of protein-rich whole foods, you can support your body in achieving optimal blood sugar balance, increased satiety, and sustained energy throughout the day. Remember, a well-rounded approach to nutrition, with a focus on protein, is key to unlocking the path to long-term health and vitality.
