Lately the message on social media is that we aren't getting enough protein and we need to be getting more if we want to be stronger, feel full quicker & lose weight. This has us looking at our own diet and questioning if we are getting enough. But how could we know if we are getting enough, if we don't know how much we need?
Protein is one of 3 macronutrients (fat and carbs being the other 2) that supply calories & are vital to the growth and function of the human body. Proteins function is more complex than most give credit to:
It is the building block for all of our cells inclding the immune system, muscles, & skin.
It plays a major role in the chemical reactions of metabolism in and out of the cells.
It aids in the communication between cells, organs and tissues via hormones.
And yes, it does take longer to break down in the stomach and can keep us satisfied longer.
With all this being said, protein should make up approximatey 25% of our calorie needs.
What does that look like?
Here's the simple equation:
Take your weight and divide it by 2.2
Then multiply that number by .8
*this is what the average person needs that DOESN'T workout
example: 190lb/2.2=86x.8=69g protein per day
If the person works out, you multiply the first equation by an activity factor 1.2-1.7 relative to how much exercise and effort is performed.
example (for a person who does total body exercises 4x week)
190/2.2=86x1.3=111g protein per day
So how much protein are you getting now that you know how much you need? My easy cheat way of figuring that out is simple: for every 1oz protein portion you get 7 grams of protein. For example, if you have 4 ounces of chicken breast, that will yield 28g of protein. This is true of 1/4 cup nuts, 1oz cheese, 1 cup of milk, 1 egg, 1/2 cup beans, 1 yogurt (greek is double). There are some other sources that have some protein like pasta, quinoa, shakes, bars etc. but you get the point.
Now that you know what you need and you can see what you are getting in a typical day, you can make an educated assessment of whether you need to be getting more protein regardless of what you see on social media.
Jillian Foley, RDN Nutrititionista is a Registered Dietitian that specializes in Food Therapy. She believes that weight-loss & disease prevention/management is 20% food education & 80% psychological. She owns her own practice for 1-on-1 sessions as well as courses. You can find more info @www.Nutritionista267.com Follower her on IG @Nutritionista_1
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